Scaling:
This workout should feel similar to a 5k run or row effort, and fall into a similar time domain. Intermediate athletes can do this workout as prescribed.
Beginner Option:
For time:
Run 800 meters
Row 1,000 meters
Run 800 meters
Mayhem Aerobic Capacity:
3 Sets
3 Min Run at Fast Pace
-2 Min Rest-
90 Sec Bike at Faster Pace
-1 Min Rest-
45 Sec Run at Fastest Pace
-2 Min Rest-
15 Sec Bike at Sprint Pace
*Rest 3 Min between sets.
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Mayhem 30:
3 sets
400m Run
50 Air Squats
75 Plate Hops/Line Hops
-Rest 2 minutes between sets-
"Winnie the Pooh Minimal"
3 sets
400m Run
30 Single Dumbbell Thrusters (50/35) *15 per arm
90 Double Unders
-Rest 2 minutes between sets-
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Scaling:
Most athletes can complete this as prescribed. Deconditioned athletes may need to jog or walk but still should be able to complete the distance.
Mayhem Aerobic Capacity:
3 Sets
3 Min Run at Fast Pace
-2 Min Rest-
90 Sec Bike at Faster Pace
-1 Min Rest-
45 Sec Run at Fastest Pace
-2 Min Rest-
15 Sec Bike at Sprint Pace
*Rest 3 Min between sets.
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Scaling:
Go hard on the runs and choose a weight on the deadlift that allows you to complete the reps in 1-3 sets. Intermediate athletes can do this workout as prescribed.
Beginner Option:
3 rounds for time of:
Run400 meters
25 deadlifts
Mayhem 30:
3 sets
400m Run
50 Air Squats
75 Plate Hops/Line Hops
-Rest 2 minutes between sets-
"Winnie the Pooh Minimal"
3 sets
400m Run
30 Single Dumbbell Thrusters (50/35) *15 per arm
90 Double Unders
-Rest 2 minutes between sets-
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Scaling:
This benchmark couplet is meant to be light and fast. Reduce the load on the overhead squat so you can perform all the reps unbroken and still run fast.
Intermediate Option:
5 rounds for time of:
400-meter run
15 overhead squats
♀ 45 lb. ♂ 65 lb.
Beginner Option:
3 rounds for time of:
400-meter run
10 overhead squats
Scaling:
Move consistently through this workout and attack the runs with intensity. Athletes that are less familiar with the GHD should reduce the reps or rounds.
Intermediate Option:
5 rounds for time of:
15 GHD sit-ups
400-m run
Beginner Option:
3 rounds for time of:
20 sit-ups
400-m run