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Run/Running

Saturday 210220

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Lorenzo For time: Run 1,000 meters Then, 5 rounds of:     15 push-ups     20 med-ball cleans     21 burpees Then, Run 1,000 meters Post time to comments. Scaling: This is a long workout. New athletes should reduce the volume. Intermediate athletes can perform this workout as prescribed with time restrictions for … [Read more...] about Saturday 210220

Monday 210208

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3 rounds for time of: Run 800 meters 30 overhead squats ♀ 65 lb. ♂ 95 lb. Post time to comments. Scaling: Reduce the load so you can complete large sets of overhead squats. Ideally, you'll be able to complete the reps in 2-3 sets. Intermediate Option: 3 rounds for time of: Run 800 meters 30 overhead squats ♀ 45 lb. ♂ 75 lb. Beginner Option: 3 rounds for time of: Jog 400 … [Read more...] about Monday 210208

Monday 210201

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3 rounds for time of: Run 800 meters 30 pull-ups 40 push-ups 50 squats Post time to comments. Compare to 050228. Scaling: This longer workout contains large sets of each exercise. Reduce the number of reps so each round can be completed in less than 10 minutes. While breaks will be needed to get through each set, scale down to avoid total failure and encourage consistent … [Read more...] about Monday 210201

Mayhem Daily Wod – 21129

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Push Jerk: 2x3 reps @ 65% 1RMJerk 3x3 @ 70% 1RM Jerk * Bar can be taken from the rack *10 min to build to 70%. Complete 3 successful sets at 70% or a moderate weight.   Workout: For time10-20-30-40-50 Dumbbell Snatches (50/35)*15 Burpee Box Jump overs (24”/20”) after each round   - 20:00 Time Cap - … [Read more...] about Mayhem Daily Wod – 21129

Friday 210122

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3 rounds for time of: 30 pull-ups 400-meter run Post time to comments. Compare to 170816. Scaling: This workout contains a high volume of pull-ups. Reduce the pull-up reps so that each round takes no more than 3-4 sets to complete. Try to maintain intensity on the runs. Intermediate Option: 3 rounds for time of: 20 pull-ups 400-meter run Beginner Option: 3 rounds for … [Read more...] about Friday 210122

Saturday 210116

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5 rounds for time of: 50 double-unders 15 box jumps 1 shuttle sprint (5 yards, 10 yards, 15 yards) Rest 2 minutes ♀ 20-in. box ♂ 24-in. box Post time to comments. Scaling: Reduce the reps and difficulty of the jumps so you can sprint each interval. Intermediate Option: 5 rounds for time of: 35 double-unders 12 box jumps 1 shuttle sprint (5 yards, 10 yards, 15 yards) Rest … [Read more...] about Saturday 210116

Friday 210115

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4 rounds for time of: 400-m run 1-minute handstand hold Post time to comments. Compare to 191126. Scaling: This pairing of dynamic and static movements should be completed quickly, with a fast running pace and nearly unbroken holds. Advanced athletes may choose to scale up and hold the handstands in free space. Intermediate Option: Can be completed as Rx’d Beginner … [Read more...] about Friday 210115

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