Aerobic Capacity:
Row or Ski Workout
Part 1:
2x
250m at fast pace or SR b/t 32-36,
500m at moderate pace or SR b/t 28-32,
250m at fast pace or SR b/t 32-36
-2min rest b/t sets-
-Rest 2min-
Part 2:
2x
100m sprint (with SR at 36+),
300m at easy pace,
100m sprint (with SR at 36+)
-2min rest 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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For Time300m run12 Power Clean 185/125300m run9 Power Clean 185/125300m run6 Power Clean 185/125300m runRest 5:00300m run12 Power Clean 185/125300m run9 Power Clean 185/125300m run6 Power Clean 185/125300m run
For Time 300m run 12 Power Clean 185/125 300m run 9 Power Clean 185/125 300m run 6 Power Clean 185/125 300m run Rest 5:00 300m run 12 Power Clean 185/125 300m run 9 Power Clean 185/125 300m run 6 Power Clean 185/125 300m run
Mayhem Daily Wod - 21715
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 - 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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