WOD

Mayhem Endurance 6/30/2022

By June 23, 2022 No Comments

The MVMT LAB – ENDURANCE

Warm-up (No Measure)

Warm Up

Assault Bike

Arms & Legs: 40sec easy, 20sec mod, 10sec fast,

Rest 20sec,

Legs Only: 40sec easy, 20sec mod, 10sec fast,

Rest 20sec,

Arms Only: 40sec easy, 20sec mod, 10sec fast

Metcon (Time)

“Echo Bike / Assault Bike Lactate Tolerance & Power”

3 Sets

24 Cals Hard (85-90%)

16 Cals Harder (90-95%)

10 Cals Hardest (95-100%)

*Rest 1 Min Easy (Arms Only) between reps.

*Rest 3 Min between sets.
Rich Froning Estimated Paces:

Assault Bike RPMs Pace

Hardest: 85-90 RPMs

Harder: 75-80 RPMs

Hard: 65-70 RPMs

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