Workout: 3 Rounds 10 Strict Handstand Push Ups 10 Dumbbell Hang Power Cleans (50s/35s) 50 Double Unders - Rest 1:00 - 3 Rounds 10 Handstand Push Ups 10 Dumbbell Push Press (50s/35s) 50 Double Unders … [Read more...] about Mayhem Daily Wod – 21413
Run/Running
Sunday 210404
Michael 3 rounds for time of: Run 800 meters 50 back extensions 50 sit-ups Post time to comments. Compare to 201218. Scaling: This Hero Workout contains a high volume of each exercise, broken into large sets. Newer athletes should consider decreasing the reps of each movement. Intermediate Option: 3 rounds for time of: Run 800 meters 35 back extensions 35 … [Read more...] about Sunday 210404
Friday 210402
10 rounds, each for time, of: 100-meter sprint Rest 90 seconds Post times for each round to comments. Compare to 171217. Scaling: The rest between rounds should allow you to feel recovered for the next effort. Increase the rest time if needed. Intermediate athletes can do this workout as prescribed. Commit to a thorough warm-up and gradually increase the speed of your … [Read more...] about Friday 210402
Sunday 210328
4 rounds for time of: Run 400 m 50 walking lunges Post time to comments. Compare to 191110. Scaling: Reduce the volume to complete this workout in 16 minutes or less. Intermediate Option: 4 rounds for time of: Run 400 m 40 walking lunges Beginner Option: 4 rounds for time of: Run 200 m 25 walking lunges … [Read more...] about Sunday 210328
Thursday 210325
Run 5,000 meters Post time to comments. Compare to 201024. Scaling: Experienced athletes should try for a PR in this benchmark distance run. Newer athletes should reduce the distance to complete the run in around 25 minutes. Intermediate athletes can perform this run as prescribed. Beginner Option: Jog for 20 minutes … [Read more...] about Thursday 210325
Mayhem Daily Wod – 21324
12 mins to establish Max Snatch Workout: For Time 90/70 Cal. Assault Bike 45 Deadlifts (225/155) … [Read more...] about Mayhem Daily Wod – 21324
Wednesday 210317
3 rounds for time of: Run 200 meters 20 knees-to-elbows Run 200 meters 20 dumbbell thrusters ♀ 25-lb. DBs ♂ 40-lb. DBs Post time to comments. Scaling: Reduce the load and choose a knees-to-elbows modification that allows you to complete each exercise in no more than 2-3 sets. Intermediate Option: 3 rounds for time of: Run 200 meters 15 knees-to-elbows Run 200 meters 15 … [Read more...] about Wednesday 210317
Mayhem Daily Wod – 2132
5-10-15-20-15-10-5 Pull-ups Wall Balls (30/20) 50 yard shuttle run (10 out/10 back, 15 out/15 back) … [Read more...] about Mayhem Daily Wod – 2132
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
Tuesday 210223
For time: 15 thrusters, 95/135 lb. Run 200 meters 20 thrusters, 65/95 lb. Run 400 meters 30 thrusters, 45/65 lb. Run 800 meters Post time to comments. Compare to 130126. Scaling: Reduce the loading on the thrusters so that each set can be completed unbroken. Intermediate Option: 15 thrusters, 65/95 lb. Run 200 meters 20 thrusters, 45/65 lb. Run 400 meters 30 thrusters, … [Read more...] about Tuesday 210223