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Mayhem Daily Wod – 211111

Mayhem Daily Wod - 211111
      MAC:

4 Min SkiErg at Moderate Pace
4 Min Box Step Ups at Easy Pace (24/20"")
4 Min Assault Bike at Moderate Pace (60/50 RPM)
-Rest 2 Min-
3 Min SkiErg at Hard Pace
3 Min Box Step Ups at Easy Pace (24/20"")
3 Min Assault Bike at Hard Pace (65/55 RPM)
-Rest 2 Min-
2 Min SkiErg at Harder Pace
2 Min Box Step Ups at Easy Pace (24/20"")
2 Min Assault Bike at Harder Pace (70/60 RPM)
-Rest 2 Min-
1 Min SkiErg at Hardest Pace
1 Min Box Step Ups at Easy Pace (24/20"")
1 Min Assault Bike at Hardest Pace (75/65 RPM)
Total: 36 Min
*Score reps as total calories and reps together.

 
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Wod Type: Mayhem Daily Wods
Movements: Air Biking/Assault BikingBox Step-UpSki (Skiing on Ski Erg)
Air Biking/Assault Biking WodsBox Step-Up WodsSki (Skiing on Ski Erg) Wods
Competitions:
Source: www.mayhemnation.com

Similar Wods

Mayhem Daily Wod – 211118

Mayhem Daily Wod - 211118
Mayhem Aerobic Capacity: 12 Min SkiErg (Alt between 2 Min Hard, 4 Min Mod) -Rest 90 Sec- 2 Min Echo or Assault Bike at Easy Pace (w/ 5 RPM Sprint each 30 Sec) 90 Sec Echo or Assault Bike at Mod Pace (w/ 5 RPM Sprint each 30 Sec) 1 Min Echo or Assault Bike at Hard Pace (w/ 5 RPM Sprint each 30 Sec) -Rest 90 Sec- 9 Min SkiErg (Alt between 90 Sec Hard, 3 Min Mod) -Rest 90 Sec- 2 Min Echo or Assault Bike at Easy Pace (w/ 5 RPM Sprint each 30 Sec) 90 Sec Echo or Assault Bike at Mod Pace (w/ 5 RPM Sprint each 30 Sec) 1 Min Echo or Assault Bike at Hard Pace (w/ 5 RPM Sprint each 30 Sec) -Rest 90 Sec- 6 Min SkiErg (Alt between 1 Min Hard, 2 Min Mod) Total: 42 Min
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Mayhem Daily Wod – 22113

Mayhem Daily Wod - 22113
MAC 8 Min at SR 22-26 (Moderate Pace) 2 Min at SR 18-22 (Easy Pace) 2 Min at SR 26-30 (Fast Pace) -3 Min Rest- 5 Min at SR 22-26 (Moderate Pace) 2 Min at SR 18-22 (Easy Pace) 90 Sec at SR 30-32 (Faster Pace) -3 Min Rest- 1 Min at SR 22-26 (Moderate Pace) -NO REST- 1 Min at SR 34+ (Sprint)
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Wednesday 230920

Wednesday 230920

2023 Games test: “Intervals"”

For time:

21 box jump-overs( (♀ 20-inch ♂ 24-inch box, step-down)
15-calorie row
9 burpee box jump-overs (♀ 36-inch ♂ 48-inch box)
21 box jump-overs (♀ 20-inch ♂ 24-inch box, step-down)
15-calorie row
9 burpee box jump-overs (♀ 36-inch ♂ 48-inch box)

Rest until 6-minute mark, then:

9 burpee box jump-overs (♀ 36-inch ♂ 48-inch box)
15-calorie row
21 box jump-overs (♀ 20-inch ♂ 24-inch box, step-down)
9 burpee box jump-overs (♀ 36-inch ♂ 48-inch box)
15-calorie row
21 box jump-overs (♀ 20-inch ♂ 24-inch box, step-down)

Scaling:
If you anticipate that you cannot finish the first segment with 90 seconds or more to rest, modify the workout to 2 rounds for total time with a 2-minute rest between rounds. Use the step-down approach for both the box jump-overs and the burpee box jump-overs.

Beginner option:
For time:

12 box jump-overs (♀ 12-inch ♂ 20-inch box, step-down)
9-calorie row
6 burpee box jump-overs (♀ 20-inch ♂ 24-inch box)
12 box jump-overs (♀ 12-inch ♂ 20-inch box, step-down)
9-calorie row
6 burpee box jump-overs (♀ 20-inch ♂ 24-inch box)

Rest 2 minutes

6 burpee box jump-overs (♀ 20-inch ♂ 24-inch box)
9-calorie row
12 box jump-overs (♀ 12-inch ♂ 20-inch box, step-down)
6 burpee box jump-overs (♀ 20-inch ♂ 24-inch box)
9-calorie row
12 box jump-overs (♀ 12-inch ♂ 20-inch box, step-down)

Bathgate PTSD

For Max Reps in 22 minutes
1 min Pull-Ups
1 min Air Squats
1 min Kettlebell Swings (24/16 kg)
1 min Double-Unders
1 min Push-Ups
1 min Sit-Ups
1 min Lunges (40/20 kg)
1 min Strict Presses (30/15 kg)
1 min Mountain Climbers
1 min Dumbbell Push Pressses (20/10 kg)
1 min Box Jumps (24/20 in)
1 min Shuttle Runs (10 m)
1 min Wall Ball Shots (9/6 kg)
1 min Ball Slams (9/6 kg)
1 min Burpees
1 min Bench Presses (50/35 kg)
1 min Deadlifts (80/60 kg)
1 min Wall Sit
1 min Plank Hold
1 min Rope Climbs (15 ft)
1 min Toes-to-Bars
1 min Dumbbell Snatches (25/15 kg)