WOD

Mayhem Endurance 8/11/2022

By August 4, 2022 No Comments

The MVMT LAB – ENDURANCE

Warm-up (No Measure)

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”

5 Sets

7 Cal Controlled Sprint (95-98%)

15 Sec Easy (Arms Only)

10 Cal Hardest (90-95%)

15 Sec Easy (Arms Only)

7 Cal Controlled Sprint (95-98%)

15 Sec Easy (Arms Only)

10 Cal Hardest (90-95%)

*Rest 2 Min between sets.
Rich Froning Estimated Paces:

Assault Bike RPMs Pace

Sprint: 100+ RPMs

Hardest: 85-90 RPMs

Easy: 50-60 RPMs