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)

12 Min Standing, D7-8 at RPE5 (60-65 RPM)

4 Min Seated, D1 at RPE5 (or 75-80 RPM)

2 Sets

6 Min Standing, D8-9 at RPE7 (60-65 RPM)

3 Min Seated, D1 at RPE5 (or 75-80 RPM)

*No rest between sets.

3 Sets

4 Min Standing, D9-10 at RPE8 (60-65 RPM)

2 Min Seated, D1 at RPE5 (or 75-80 RPM)

*No rest between sets.

Total: 60 MIn

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