Aerobic Capacity:
Assault or Echo Bike "50 Cal for Time" Workouts
3 sets:
60sec at fast pace, 90sec at easy pace,
60sec at fast pace, 90sec at easy pace,
60sec at fast pace, 90sec at easy pace,
-Rest: 4min b/t sets-
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Mayhem Daily Wod - 21617
Aerobic Capacity
3 Sets
400m mod/fast
-90sec rest-
800m mod/fast
-90sec rest-
200m mod/fast
200m walk
200m recovery jog
-Rest 15sec b/t sets-
SCORING:
Your score is your total workout time including rest.
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Mayhem Daily Wod - 2178
Mayhem Aerobic Capacity:
Assault or Echo Bike "50 Cal for Time" Workouts
3 Sets:
2min at moderate pace
1min at easy pace
30sec at fast pace
-Rest: 3min b/t sets-
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Mayhem Daily Wod - 21527
MAC
Row "Lactate Threshold" Workout
2 sets:
3min at easy, 90sec at fast,
2min at easy, 75sec at fast,
90sec at easy, 45sec at fast,
60sec at easy, 15sec at fast,
30sec at easy.
Rest 3min b/t sets
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Mayhem Daily Wod - 21513
Mayhem Aerobic Capacity
Row "Lactate Threshold" Workout
8min interval, no rest, 30sec sprint
rest 5min
6min interval, no rest, 30sec sprint
rest 5min
4min interval, no rest, 30sec sprint
rest 5min
2min interval, no rest, 30sec sprint
*Alternate your intensity during the 8min, 6min, 4min, and 2min intervals b/t 40sec at fast & 80sec at easy.
**Example: the first 8min is 4 sets of 40sec fast, 80sec easy and then straight into 30sec sprint
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