Frontier Fitness SF East, Frontier Fitness SF West – Mayhem Bodybuilding
Warm Up
Warm Up
Workout Definition
Bike
250m easy
250m moderate
250m easy
250m moderate/fast
250m easy
50m Sprint
Metcon (No Measure)
Bike Erg Interval
Workout Definition
2x (5 Min at RPE5 (or 85 RPM), 2 Min at RPE3)
*No rest between reps or sets.
2 Sets
4x (15 Sec Standing, High Damper at RPE10, 30 Sec at RPE1-2 (Any RPM)
3 Min at RPE1-2 (Any RPM)
4x (15 Sec Seated, High Damper at RPE10, 30 Sec at RPE1-2 (Any RPM)
3 Min at RPE1-2 (Any RPM)
*No rest between reps or sets.
2x (5 Min at RPE5 (or 85 RPM), 2 Min at RPE3
*No rest between reps or sets.
Total: 52 Min
This workout can be done on an Assault or Echo Bike as needed.
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