Scaled
AMRAP 2 Minutes
10/8 Calorie Bike Erg
6 Sandbag Cleans (70/50)
8 Muscle Ups (OR 16 Burpee Pull Ups)
- Rest 1:00 after each 2:00. Continue until 8 total muscle ups have been accumulated -
*Sub Row if needed
*Sub Power Clean (95/65) if needed.
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Pull a sub-1:25/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-1:30/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-1:35/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-1:30/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-1:25/500-m pace for as long as possible
Post time maintained at each pace to comments. Scale split times as needed.
Compare to 160613.
Scaling:
Approach these intervals as max efforts. Choose a beginning pace on the rower that you are able to maintain for a minimum of 10 seconds.
Intermediate Option:
On the Concept2 rower:
Pull a sub-1:35/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-1:40/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-1:45/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-1:40/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-1:35/500-m pace for as long as possible
Beginner Option:
On the C2 rower:
Pull a sub-1:55/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-2:00/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-2:05/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-2:00/500-m pace for as long as possible
Mayhem Daily Wod - 2228
Mayhem Gymnastics
Use % of Kipping Ring Muscle Up week one 3 minute test.
5 Strict Ring Muscle Ups
- rest 30 seconds --
45% of 3 minute test of your Kipping Ring Muscle Up from week one
--rest 90 seconds --
3 Strict Ring Muscle Ups
- rest 30 seconds --
35% of 3 minute test of your Kipping Ring Muscle Up from week one
--rest 90 seconds --
2 Strict Ring Muscle Up
- rest 30 seconds --
30% of 3 minute test of your Kipping Ring Muscle Up from week one
Scaling:
If you do not have strict ring muscle ups or if you had 6 or less Kipping Ring Muscle Ups on the test complete:
5 strict box assist strict ring muscle ups
- rest 30 seconds --
90 seconds max effort False Grip Ring Pull Ups
--rest 60 seconds --
3 strict Box Assist Strict Rring Muscle ups
- rest 30 seconds --
90 seconds max effort Ring Dips
--rest 60 seconds --
2 strict box assist strict ring muscle up
- rest 30 seconds --
90 seconds max effort Kipping Ring Swings
For example:
If your 3 minute test was 12 Kippinng Ring Muscle Ups
45% would be 5.4 but we will round down to 5 reps
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Mayhem Daily Wod - 22115
MBS
3 sets:
3 Front Squats x 10 sets @ 78% of 1RM Front Squat
* Rest as needed between sets *
1 Power Clean + 1 Hang Power x 4 x 3 workout sets
- These should be cycled! You’ll do 1 power clean, 1 hang power clean, 1 power clean, 1 hang power clean, and so on until you complete 8 total reps/set.
* Rest as needed between sets *
2 Snatch Deadlift + 2 Snatch Pull x 3 sets @ 95% of 1Rm Snatch
* rest as needed between sets *
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Complete as many reps as possible in 12 minutes of:
2 ring dips
2 burpees
5 hang power cleans
4 ring dips
4 burpees
5 hang power cleans
6 ring dips
6 burpees
5 hang power cleans, etc.
*Continue adding 2 reps to the ring dips and burpees until time expires.
♀125 lb
♂185 lb
Post reps to comments.
Scaling:
Today we have an ascending ladder of ring dips and burpees paired with a consistent number of hang power cleans. The load of the barbell is moderately heavy and should allow you to complete 5 reps in 2 sets or less. Advanced athletes may be able to maintain unbroken reps throughout the workout. Athletes performing the ring dips as prescribed should be able to maintain consistent sets of 3-5 unbroken reps. Expect the ring dips and burpees to cause localized muscle fatigue and the hang power cleans to be a welcomed “break.” Work hard and have fun today!
Intermediate option:
Complete as many reps as possible in 12 minutes of:
1 ring dip
2 burpees
5 hang power cleans
2 ring dips
4 burpees
5 hang power cleans
3 ring dips
6 burpees
5 hang power cleans, etc.
*Continue adding 1 rep to the ring dips and 2 reps to the burpees until time expires.
♀95 lb
♂135 lb
Beginner option:
Complete as many reps as possible in 12 minutes of:
2 foot-assisted ring dips
2 burpees
5 hang power cleans
4 foot-assisted ring dips
4 burpees
5 hang power cleans
6 foot-assisted ring dips
6 burpees
5 hang power cleans, etc.
*Continue adding 2 reps to the ring dips and burpees until time expires.
♀35 lb
♂45 lb
Resources:
The Ring Dip
The Burpee
The Hang Power Clean
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Reminder: 24.3 scores are due before 5 p.m. PT, Monday, March 18.
Featured photo:
Taken by Ruby Wolff during Open Workout 24.3 at CrossFit Geo in Gladesville, Australia.