BodyBuilding:
Arms and Core:
Floor Plate Press + Bent Over Plate Row
100 reps on each. Weight should be challenging but doable in at least sets of 10. Work off reps on both movements until finished
*Focus: Quality form on pressing and pulling. Avoid use momentum to assist in moving the weight on either movement.
Tricep Dips + Chin-ups
5 sets on each: 10-15 reps on each
*Focus: Add assistance to each movement so that 10 reps minimum can be achieved each set.
Overhead Plate Tricep Extension + Plate Double Bicep Curl
4 sets: 10-15 on each
*Focus: Be sure to have a good grip on the plate when going overhead. Weight should allow for control throughout movement. Do not use momentum.
Core Work:
4 Rounds
25 Strict Abmat Situps
10 Strict Toes to Bar or strict knee raise
30 sec plank
30 sec side plank (right)
30 sec side plank (left)
50 yd single DB overhead carry (right)
50 yd single DB overhead carry (left)
*Focus: Control core during carry. Don’t allow yourself to lean towards or away from the dumbbell.
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3 sets of shoulder presses, ⅔ body weight
3 sets of strict pull-ups
3 sets of push presses, ⅔ body weight
3 sets of strict pull-ups
3 sets of push jerks, ⅔ body weight
3 sets of strict pull-ups
Rest 30 sec. between sets.
Post reps completed to comments.
Scaling:
Reduce the load on the barbell movements and choose a pull-up modification that allows you to complete at least 10 reps of each when fresh. Newer athletes should reduce the total volume of this workout.
Intermediate Option:
For total reps:
3 sets of shoulder presses, ½ body weight
3 sets of strict pull-ups
3 sets of push presses, ½ body weight
3 sets of strict pull-ups
3 sets of push jerks, ½ body weight
3 sets of strict pull-ups
Rest 30 sec. between sets.
Beginner Option:
For total reps:
2 sets of shoulder presses, empty barbell
2 sets of assisted pull-ups
2 sets of push presses, empty barbell
2 sets of assisted pull-ups
2 sets of push jerks, empty barbell
2 sets of assisted pull-ups
Mayhem Daily Wod - 2173
BodyBuilding:
Strict Pullups
5 sets: 6-10 reps
*Focus: Control should be shown across sets. Athlete should keep core engaged and avoid kipping. Band across rig is encouraged if strict reps are not possible and should be set at a height that allows for desired number of rep but no more.
Rest 90 sec b/t sets
Bent-over Barbell Row
5 sets: 8-10 reps (Increasing weight across sets) - Athletes can use a double overhand or double underhand row. Barbell should not touch the ground between reps and there should be minimal kipping of the bar.
*Focus: Strong contraction of the back/pulling back with the elbow not the hands. Barbell should come to the hips/lower abdomen
Single Arm Dumbbell Row
4 sets: 10-12 reps (Increasing weight across sets) - Athlete can brace against a bench, waist height object, or their own body
*Focus: Same as Barbell row above
Standing Barbell Curl
4 sets: 10 reps (Weight should allow for quality reps and minimal kipping of bar)
*Focus: Shoulder width grip focusing on bicep contraction at top of rep.
Standing Alternating Dumbbell Curl + Double Head Dumbbell Curl
3 set: 10 alternating curls (each side) + immediately into 10 double head DB curl. (Weight should feel moderate for alternating curls and then stay the same or slightly increase for double head curl)
*Focus: Do not be tempted to go heavy on the first weight for alt. Dumbbell curls. For double head Dumbbell curl, lean forward slightly and stay within ROM that keep tension on biceps
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Complete as many rounds as possible in 60 minutes of:
17 power cleans
75 squats
♀ 95 lb. ♂ 135 lb.
Unload the barbell and carry it 200 meters away.
Return to the plates and then carry one forward to the barbell.
Retrieve the second plate, carry it forward, and reload the barbell for the next round.
Post rounds completed to comments.
Compare to 160614.
Scaling:
This is another longer-style workout, but this one involves unloading and carrying equipment forward — grunt work. Similar to Grace, the barbell should be loaded so you can perform multiple reps unbroken. Newer athletes should reduce the duration.
Intermediate Option:
Complete as many rounds as possible in 60 minutes of:
17 power cleans
75 squats
♀ 85 lb. ♂ 115 lb.
Unload the barbell and carry it 200 meters away.
Return to the plates and then carry one forward to the barbell.
Retrieve the second plate, carry it forward and reload the barbell for the next round.
Beginner Option:
Complete two rounds of:
17 power cleans
75 squats
♀ 55 lb. ♂ 75 lb.
Unload the barbell and carry it 200 meters away.
Return to the plates and then carry one forward to the barbell.
Retrieve the second plate, carry it forward and reload the barbell for the next round.