Mayhem Daily Wod – 190703

Saturday 231007

Saturday 231007

Strict Nicole

Complete as many rounds as possible in 20 minutes of:
Run 400 meters
Max-reps strict pull-ups

Post number of pull-ups completed for each round to comments.

Compare to 190607.

Scaling:
This variation of the classic workout, Nicole, calls for strict pull-ups. If you have strict pull-ups, but are unable to perform at least 7 reps, begin each set with strict pull-ups until failure, and then stay on the bar for kipping pull-ups. If you do not yet have strict pull-ups, one option is to use a band and perform banded strict pull-ups.

Intermediate option:
Complete as many rounds as possible in 20 minutes of:
Run 400 meters
Max-reps strict pull-ups + kipping

*If you have strict pull-ups, but are unable to perform at least 7 reps, begin each set with strict pull-ups until failure, and then stay on the bar for kipping pull-ups.

Beginner option:
Complete as many rounds as possible in 20 minutes of:
Run 400 meters
Max-reps banded strict pull-ups

Sunday 230430

Sunday 230430

Complete as many reps as possible in 8 minutes of:
3 strict handstand push-ups
3 overhead squats
6 strict handstand push-ups
3 overhead squats
9 strict handstand push-ups
3 overhead squats
12 strict handstand push-ups
6 overhead squats
15 strict handstand push-ups
6 overhead squats
18 strict handstand push-ups
6 overhead squats
21 strict handstand push-ups
9 overhead squats

Continue until time expires, adding 3 handstand push-ups each round and 3 overhead squats every 3 rounds.

♀ 105 lb ♂ 155 lb

Scaling:
Today’s movement combo will tax your overhead position. Reduce the reps on the handstand push-ups and/or reduce the load on the barbell in order to work through the earlier rounds with minimal rest.

Intermediate Option:
Complete as many reps as possible in 8 minutes of:
1 strict handstand push-up
3 overhead squats
2 strict handstand push-ups
3 overhead squats
3 strict handstand push-ups
3 overhead squats
4 strict handstand push-ups
6 overhead squats
5 strict handstand push-ups
6 overhead squats
6 strict handstand push-ups
6 overhead squats
7 strict handstand push-ups
9 overhead squats

Continue until time expires, adding 1 handstand push-up each round and 3 overhead squats every 3 rounds.

♀ 95 lb ♂ 135 lb

Beginner Option:
Complete as many reps as possible in 8 minutes of:
3 push-ups
3 overhead squats
6 push-ups
3 overhead squats
9 push-ups
3 overhead squats
12 push-ups
6 overhead squats
15 push-ups
6 overhead squats
18 push-ups
6 overhead squats
21 push-ups
9 overhead squats

Continue until time expires, adding 3 push-ups each round and 3 overhead squats every 3 rounds.

♀ 22 lb ♂ 35 lb

Mayhem Daily Wod – 190515

StrengthDeficit Deadlifts (3×3 @70%, 3×2 @75%, 3×1 @80%)Standing on a 2″ riser Time Cap: 12 mins Metcon5 Rounds for time (with a Partner)5 rds (Each)21/15 Cal. AB12 Bar Facing Burpees * 1:1 Record each round
Strength
Deficit Deadlifts (3x3 @70%, 3x2 @75%, 3x1 @80%)
Standing on a 2" riser

Time Cap: 12 mins

Metcon
5 Rounds for time (with a Partner)
5 rds (Each)
21/15 Cal. AB
12 Bar Facing Burpees

* 1:1 Record each round

Mayhem Daily Wod – 21710

Mayhem Daily Wod - 21710
BodyBuilding: Shoulders and Glutes Barbell Strict Press 5 sets: 10-12 Reps (Weight increasing across sets) -Rest 90 sec b/t sets- *Focus: Take barbell from the rig. Keep abs and glutes engaged to prevent over extension of the low back. Use a slightly staggered stance if needed.
Standing Double DB Strict Press + Push Press 4 sets: 10 Double DB Strict Press + 5-10 Double DB Push Press *Focus: DB’s start at the shoulders and are pressed overhead. Focus on a neutral grip (palms facing each other). Weight should allow for 10 reps on strict press but not much more. Without putting the dumbbells down, complete an additional 5-10 DB push press.
Standing Single Arm Banded Front Raise 4 sets: 12-15 reps(each side); light to moderate weight band *Focus: Attach a light weight band to the rig around knee level. Face away from the band and brace core to stay balanced throughout movement. Grasp band and lift to shoulder height with a straight arm and return down. Show control throughout movement. Use DB if a band is not available.
Single Arm Bent Over Lateral Raise 4 sets: 12-15 reps(each side); light to moderate weight band *Focus: Same band setup as previous movement. Bend at a 45-90 degree angle with the torso and stand parallel to the rig. The working arm (farthest from the rig) will raise the arm to the side to shoulder height. Show control throughout and keep core engaged.
GHD Hip Raise 5 sets: 20 reps; unloaded or holding a plate or DB *Focus: Set up GHD so hips are slightly past the hip pad. Go down to 90 degrees and raise to parallel. Avoid using excessive momentum to complete reps and squeeze glutes at the top of each rep
Walking Double DB Lunge 4 sets: 25 yds (moderate weight in each hand) DB’s can be held by the sides or on the shoulders *Focus: Use straps or grips if needed so grip is not an issue. Use a weight that will allow for control with each step and focus on glute engagement with each step.
Sign Up for Our Programming