Mayhem Daily Wod – 21924

21-15-9 Complex

For Time8 Deadlifts (155/105 lb)7 Cleans (155/105 lb)6 Snatches (155/105 lb)8 Pull-Ups7 Chest-to-Bar Pull-Ups6 Bar Muscle-Ups6 Deadlifts (155/105 lb)5 Cleans (155/105 lb)4 Snatches (155/105 lb)6 Pull-Ups5 Chest-to-Bar Pull-Ups4 Bar Muscle-Ups4 Deadlifts (155/105 lb)3 Cleans (155/105 lb)2 Snatches (155/105 lb)4 Pull-Ups3 Chest-to-Bar Pull-Ups2 Bar Muscle-Ups
For Time
8 Deadlifts (155/105 lb)
7 Cleans (155/105 lb)
6 Snatches (155/105 lb)
8 Pull-Ups
7 Chest-to-Bar Pull-Ups
6 Bar Muscle-Ups
6 Deadlifts (155/105 lb)
5 Cleans (155/105 lb)
4 Snatches (155/105 lb)
6 Pull-Ups
5 Chest-to-Bar Pull-Ups
4 Bar Muscle-Ups
4 Deadlifts (155/105 lb)
3 Cleans (155/105 lb)
2 Snatches (155/105 lb)
4 Pull-Ups
3 Chest-to-Bar Pull-Ups
2 Bar Muscle-Ups

Mayhem Daily Wod – 200626

For TimeFrom 0:00-8:00, perform:21/18 calorie Assault Bike5 Power Snatches (155/105 lb)15/12 calorie Assault Bike3 Power Snatches (155/105 lb)9/6 calorie Assault Bike1 Power Snatch (155/105 lb) Rest 4 minutes Then from 12:00-20:00, perform:27/21 calorie Assault Bike5 Squat Snatches (165/115 lb)18/15 calorie Assault Bike4 Squat Snatches (165/115 lb) Rest 4 minutes Finally from 24:00, perform:45/36 calorie Assault […]
For Time
From 0:00-8:00, perform:
21/18 calorie Assault Bike
5 Power Snatches (155/105 lb)
15/12 calorie Assault Bike
3 Power Snatches (155/105 lb)
9/6 calorie Assault Bike
1 Power Snatch (155/105 lb)

Rest 4 minutes

Then from 12:00-20:00, perform:
27/21 calorie Assault Bike
5 Squat Snatches (165/115 lb)
18/15 calorie Assault Bike
4 Squat Snatches (165/115 lb)

Rest 4 minutes

Finally from 24:00, perform:
45/36 calorie Assault Bike
9 Overhead Squats (185/125 lb)

Saturday 240120

Saturday 240120

For time:
60/75-calorie row
21 push jerks
60/75-calorie row
15 push jerks
60/75-calorie row
9 push jerks

♀ 95/125/155 lb
♂ 135/185/225 lb

Post time to comments.

Scaling:
Today's workout is a longer effort that combines monostructural rowing efforts while building to a heavy set of push jerks. The rows should take no longer than 5:30, with faster rowers coming in closer to 3:30. Choose push jerk loads that allow you to complete each round of decreasing reps at increasing loads in no more than 3 sets and in under 2 minutes.

Intermediate option:
For time:
45/60-calorie row
21 push jerks
45/60-calorie row
15 push jerks
45/60-calorie row
9 push jerks

♀ 65/75/95 lb
♂ 95/115/135 lb

Beginner option:
For time:
21/30-calorie row
21 push jerks
21/30-calorie row
15 push jerks
21/30-calorie row
9 push jerks

♀ 35/35/55 lb
♂ 45/45/65 lb

Resources:
Rowing Technique Tips
The Push Jerk

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Thursday 230406

Thursday 230406

On a 25-minute clock, 5 rounds of:
Row for 50 seconds, rest 10 seconds
Row for 40 seconds, rest 20 seconds
Row for 30 seconds, rest 30 seconds
Row for 20 seconds, rest 40 seconds
Row for 10 seconds, rest 50 seconds

Post total distance rowed to comments.
Compare to 211003.

Scaling:
There is no need to modify the structure of this workout. Fatigue will become an issue as the rounds progress, so less fit athletes should decrease the number of rounds. Vary your intensity as the intervals change. When the work times are shorter, row harder.

Intermediate Option:
On a 20-minute clock, 4 rounds of:
Row for 50 seconds, rest 10 seconds
Row for 40 seconds, rest 20 seconds
Row for 30 seconds, rest 30 seconds
Row for 20 seconds, rest 40 seconds
Row for 10 seconds, rest 50 seconds

Beginner Option:
On a 15-minute clock, 3 rounds of:
Row for 50 seconds, rest 10 seconds
Row for 40 seconds, rest 20 seconds
Row for 30 seconds, rest 30 seconds
Row for 20 seconds, rest 40 seconds
Row for 10 seconds, rest 50 seconds