Announcements

-Mark your calendar because Volleyball Day is coming up! August 12th at 9am. Sign up your team in the gym. Co-Ed teams of 4: 2 males/2 females. Better start recruiting!! Rx and Scaled: i.e. you care about the game or just to have fun. Hamburgers and hot dogs provided. Bring a side to share!!!!!

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)

BikeErg: Lactate Threshold

Workout Definition

30 Sec at RPE3 (60 RPM), 30 Sec at RPE3 (60-65 RPM)

30 Sec at RPE3 (or 70 RPM), 30 Sec at RPE5 (or 70-75 RPM)

30 Sec at RPE5 (or 80 RPM), 30 Sec at RPE5 (or 80-85 RPM)

30 Sec at RPE5 (or 85 RPM), 30 Sec at RPE7 (or 85-90 RPM)

30 Sec at RPE7 (or 90 RPM), 30 Sec at RPE3 (55-60 RPM)

-Rest 2 Min-

5 Min at RPE7 (or 95 RPM), 2 Min 30 Sec at RPE5 (or 75-80 RPM)

4 Min at RPE7 (or 95 RPM), 2 Min at RPE5 (or 75-80 RPM)

3 Min at RPE7 (or 95 RPM), 90 Sec at RPE5 (or 75-80 RPM)

2 Min at RPE7 (or 95 RPM), 1 Min at RPE5 (or 75-80 RPM)

1 Min at RPE7 (or 95 RPM)

-Rest 2 Min-

5 Sets

1 Min at RPE7, Standing, High Damper (60-65 RPM)

1 Min at RPE3

*No rest between reps and sets.

Total: 36 Min

This workout can be done on an Assault or Echo Bike as needed.