M30 3 Sets: 1:00 Max Reps Russian Twists 1:00 Max Reps Mountain Climbers 1:00 Max Reps Chair Dips 1:00 Max Reps Plank Jacks 1:00 Rest View Video Sign Up for Our Programming … [Read more...] about Mayhem Daily Wod – 211129
Dip/Ring Dip/Tricep Dip
Sunday 211114
21-15-9 reps for time of: Deadlifts Strict ring dips ♀ 185 lb. ♂ 275 lb. Post time to comments. Compare to 160118. Scaling: Reduce the load in order to complete each round in 3-4 sets. Similarly, choose a ring dip modification that allows you to complete each round in 3-4 sets, with solid mechanics. Intermediate Option: 21-15-9 reps for time … [Read more...] about Sunday 211114
Sunday 211010
Cameron For time: 50 walking lunge steps 25 chest-to-bar pull-ups 50 box jumps 25 triple-unders 50 back extensions 25 ring dips 50 knees-to-elbows 25 wall-ball "2-fer-1s" 50 sit-ups 5 rope climbs, 15 ft. ♀ 20-in. box, 14-lb. ball ♂ 24-in. box, 20-lb. ball Post time to comments. Compare to 170210. Scaling: Today we have a repeat Hero workout. This chipper is a mix of body … [Read more...] about Sunday 211010
Wednesday 210623
J.T. 21-15-9 reps for time of: Handstand push-ups Ring dips Push-ups Post time to comments. Compare to 190704. Scaling: This gymnastics triplet will challenge your pushing stamina. Choose 3 different pushing modifications that allow you to practice the skill and keep moving. Intermediate Option: 15-12-9 reps for time of: Handstand push-ups Ring dips Push-ups Beginner … [Read more...] about Wednesday 210623
Thursday 210506
Elizabeth 21-15-9 reps for time of: Cleans Ring dips ♀ 95 lb. ♂ 135 lb. Post time to comments. Compare to 200219. Scaling: Elizabeth is a classic benchmark that should be completed relatively quickly. It can be performed with either squat cleans or power cleans. Decide which technique you’ll use before you start, then stick with it. Go lighter on the cleans and modify the … [Read more...] about Thursday 210506
Monday 210426
5 rounds for time of: 15 strict handstand push-ups 15 strict ring dips 1,000-m row Post time to comments. Compare to 191220. Scaling: Modify the gymnastics movements while keeping it challenging. Each round will likely need to be broken into multiple small sets, particularly as you fatigue in the later rounds. This is a high-volume workout, so newer athletes may choose to … [Read more...] about Monday 210426
Wednesday 210414
10 rounds of: 1 minute of rowing Rest 15 seconds 30 seconds of ring dips Rest 15 seconds Post total calories rowed and dips completed to comments. Compare to 140425. Scaling: Intermediate athletes can do these intervals as prescribed, while newer athletes will want to modify the ring dip and potentially decrease the number of rounds. Beginner Option: 7 rounds of: 1 minute … [Read more...] about Wednesday 210414
Wednesday 210331
6 rounds for time of: 2 rope climbs 10 ring dips 12 GHD sit-ups Post time to comments. Scaling: Each round should be fast and nearly unbroken. Modify the exercises and reduce reps to allow you to maintain intensity throughout the workout. Intermediate Option: 6 rounds for time of: 1 rope climbs 7 ring dips 9 GHD sit-ups Beginner Option: 4 rounds for time of: 2 assisted … [Read more...] about Wednesday 210331
Wednesday 210303
27-21-15-9 reps for time of: Squat cleans Ring dips ♀ 65 lb. ♂ 95 lb. Post time to comments. Compare to 170715. … [Read more...] about Wednesday 210303
Sunday 210228
Weighted chest-to-bar pull-up 1-1-1-1-1 reps Weighted dip 1-1-1-1-1 reps Run 1 mile for time Post loads and mile time to comments. Compare to 171231. Scaling: This workout involves three max efforts. Ideally, each lifting set will be as heavy as possible. The lifting portion is then followed by a mile run time trial, a benchmark distance. Newer athletes should choose … [Read more...] about Sunday 210228