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.