Mayhem Daily Wod – 22221

Tuesday 231212

Tuesday 231212

Meet Guest Programmer – Michele Letendre: Dec. 4-17, 2023.

For time:
12 wall walks
10 wall-ball shots
9 wall walks
10 wall-ball shots
6 wall walks
10 wall-ball shots
3 wall walks
10 wall-ball shots

♀ 14-lb ball to 10-ft target
♂ 20-lb ball to 12-ft target

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Goal: Midline and upper-body endurance. Aim to finish in 10 minutes or less.

This workout will give us a dose of humble pie. The first set of wall walks is a high number and will keep us busy for upward of a minute to 1:30. In contrast, the wall-ball shots will likely take the same amount of time each round, which means the first 2 rounds of wall walks will compound quickly. The higher target for the wall-ball shots adds an element of difficulty that will increase the demand on the core, making the wall walks much more difficult. To make things even more challenging, the arms are overhead for a good portion of the workout.

If you can't throw higher, throw heavier.

Michelle Duke, one of our coaches, is the creator of this workout and has already tested it. She has offered us some words of wisdom:

– Warm up the wall ball to the 10-foot target because that first set can take you by surprise.
– The wall balls were enough to slow down my wall walks.
– The shoulders will fatigue but the demand on the core had my wall walks feeling really sloppy.

This means:
– Get a good warm-up.
– Focus on proper mechanics and positioning for the wall walks: Tight hollow body, neutral spine and short steps.

Scaling:

Intermediate option:
For time:
12 scaled wall walks
10 wall-ball shots
9 scaled wall walks
10 wall-ball shots
6 scaled wall walks
10 wall-ball shots
3 scaled wall walks
10 wall-ball shots

♀ 14-lb ball to 9-ft target
♂ 20-lb ball to 10-ft target

Intermediate athletes will use the standard loads and target heights for the wall-ball shots. Since athletes will not get fully inverted, they may find their cores to be even more challenged.

Beginner option:
For time:
12 inchworms
10 wall-ball shots
9 inchworms
10 wall-ball shots
6 inchworms
10 wall-ball shots
3 inchworms
10 wall-ball shots

♀ 8-lb ball to 8-ft target
♂ 10-lb ball to 9-ft target

This workout will challenge core endurance. For beginners, the inchworm requires flexibility, a tight core, and weight transfer in the shoulders. Athletes can perform the inchworms moving forward or inching out to the plank position and backward to a standing position. The first 12 inchworms should take 1:00-1:30. The wall-ball shots should be done with a comfortable weight and athletes should aim for 10 unbroken reps throughout.

Resources:
The Wall Walk
The Wall-Ball Shot

Find a gym near you:
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Monday 220214

Monday 220214

For time:

10 single-leg squats
20 double-unders
20 single-leg squats
40 double-unders
30 single-leg squats
60 double-unders
40 single-leg squats
80 double-unders
50 single-leg squats
100 double-unders

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Scaling:
Watch “Pistol Variations” and practice proper technique in the single-leg squats. If you are unable to perform single-leg squats with your heel on the ground throughout the rep, modify the movement to a box, as seen in the video.

Intermediate Option:
Complete as many reps as possible in 12 minutes:
10 single-leg squats
20 double-unders
20 single-leg squats
40 double-unders
30 single-leg squats
60 double-unders
40 single-leg squats
80 double-unders
50 single-leg squats
100 double-unders

Beginner Option:
For time:
10 single-leg squats to a box above parallel
20 single-unders
20 single-leg squats to a box above parallel
40 single-unders
30 single-leg squats to a box above parallel
60 single-unders

Mayhem Daily Wod – 22111

Mayhem Daily Wod - 22111
Mayhem Gymnastics Using our % of week one 3 minute test. 20 Wall Facing Handstand Shoulder Taps directly into 35% of your 3 minute test of Wall Walks from week one --rest 60 seconds-- 30 Wall Facing Handstand Shoulder Taps directly into 30% of your 3 minute test of Wall Walks from week one --rest 90 seconds-- 40 Wall Facing Handstand Shoulder Taps directly into 20% of week one test Wall Walks Scaling: Use the box for Handstand Shoulder Taps and then go to wall to complete Wall Walks For example: If your 3 minute test was 12 wall walks 30% would be 3.6 but we will round up to 4 reps
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Thursday 220428

Thursday 220428

For time:

10 wall walks
30 box jumps
30 strict knees-to-elbows
30 box jumps
30 strict toes-to-bars
30 box jumps
10 wall walks

♀ 20 in ♂ 24 in

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Scaling:
If you are not proficient in the handstand, review the article “Handstands,” and practice the drills provided as well as the safety tips for bailing out. Reduce the range of motion on the wall walks to a distance you can comfortably support yourself in while inverted. For example, begin the movement in a plank with your feet touching the wall, walk your feet up the wall while keeping both hands on the ground, then walk your feet back to a plank.

Intermediate Option:
For time:
10 wall walks
30 box jumps
20 strict knees-to-elbows
30 box jumps
20 strict toes-to-bars
30 box jumps
10 wall walks

♀ 20 in ♂ 24 in

Beginner Option:
For time:
10 scaled wall walks
30 box jumps
30 hanging knee-raises
30 box jumps
30 hanging knee-raises
30 box jumps
10 scaled wall walks

♀ 12 in ♂ 18 in