For time: Run 1,600 meters Rest 3 minutes Run 1,200 meters Rest 2 minutes Run 800 meters Rest 1 minute Run 400 meters Post times to comments. Compare to 200318. Scaling: Today we have four run efforts, each for time. Experienced athletes should consider their mile PR time and shoot to pace that first mile run at about 80% effort. Increase your pace slightly for each … [Read more...] about Saturday 210605
Run/Running
Sunday 210516
3 rounds for time of: Run 400 meters 30 squats 20 push presses ♀ 75 lb. ♂ 115 lb. Post time to comments. Compare to 140925. Scaling: Reduce the reps and load to push hard on the runs and keep this workout fast paced. Intermediate athletes can do the workout as prescribed. Beginner Option: 3 rounds for time of: Run 200 meters 20 squats 15 push presses ♀ 35 lb. ♂ 45 lb. … [Read more...] about Sunday 210516
Mayhem Daily Wod – 21510
Compete Murph Prep Monday: 10 Minute AMRAP 200m Run 10 Strict Pull-Ups -Rest 5 Minutes- 10 Minute AMRAP 200m Run 20 Push-Ups -Rest 5 Minutes- 10 Minute AMRAP 200m Run 30 Air Squats *All with 20lb/14lb Vest. View Video Sign Up for Our Programming … [Read more...] about Mayhem Daily Wod – 21510
Friday 210507
4 rounds for time: Run 400 meters Rest 2 min. Post time to comments. Compare to 081024. Scaling: Deconditioned athletes may need to jog or walk and shoot to complete each effort in 4 minutes or less. Be sure to warm up prior to starting, as this distance will be a sprint for intermediate and advanced athletes. Beginner Option: 3 rounds for time: Jog 400 meters Rest 3 min. … [Read more...] about Friday 210507
Mayhem Daily Wod – 2153
25 Minute AMRAP 5 Strict Pull-Up 10 Push-Up15 Air Squat*All w/20lb/14lb vest. View Video Pause Snatch Pull (pause at the top of the “finish”) + Power Snatch + Panda Pull + Snatch: (1+1+1+1) x 2 sets @ 60% 1RM Snatch(1+1+1+1) x 2 sets @ 65% 1RM Snatch*Rest 2 minutes between sets * Snatch: 2x3 reps @ 70%2x2 reps @ 75%2x1 rep @ 80%.* Rest 60-90 seconds between … [Read more...] about Mayhem Daily Wod – 2153
Thursday 210429
Manion 7 rounds for time of: Run 400 meters 29 back squats ♀ 95 lb. ♂ 135 lb. Post time to comments. Compare to 120902. Scaling: This Hero workout is long and high volume. Reduce the reps and load to keep this workout under 40 minutes. Intermediate Option: 5 rounds for time of: Run 400 meters 29 back squats ♀ 75 lb. ♂ 115 lb. Beginner Option: 4 rounds for time of: Jog … [Read more...] about Thursday 210429
Mayhem Daily Wod – 21426
800m Run 30 Pull-ups 60 Push-ups 90 Air Squats 400m Run 20 Pull-ups 40 Push-ups 60 Air Squats 200m Run 10 Pull-ups 20 Push-ups 30 Air Squats … [Read more...] about Mayhem Daily Wod – 21426
Sunday 210425
5 rounds for time of: 3 power cleans 60-yard shuttle sprint (5-10-15 yards) ♀ 155 lb. ♂ 225 lb. Post time to comments. Scaling: This couplet should be heavy and fast. Choose a weight that is heavy, yet allows you to complete 3 touch-and-go reps or quick singles. Push the sprints. Don’t jog. Intermediate Option: 5 rounds for time of: 3 power cleans 60-yard shuttle sprint … [Read more...] about Sunday 210425
Mayhem Daily Wod – 21419
12 Min AMRAP 200m Run 10 Strict Pull-Up -Rest 2 Min- 12 Min AMRAP 200m Run 20 Push-Up -Rest 2 Min- 12 Min AMRAP 200m Run 30 Air Squat *2 options: #1 at bodyweight #2 with 20lb/14lb Vest. … [Read more...] about Mayhem Daily Wod – 21419
Saturday 210417
In 15 minutes, complete as much as possible of: 1 deadlift 50-m run 2 deadlifts 100-m run 3 deadlifts 150-m run 4 deadlifts 200-m run Etc. ♀ 185 lb. ♂ 275 lb. Post total completed to comments. Scaling: Choose a load that is challenging but that you can complete unbroken for the first few rounds. As the reps and distances increase, plan on smaller sets with short breaks to … [Read more...] about Saturday 210417