Mayhem Daily Wod - 21115
Mayhem Daily Wod - 21115
Compete: AMRAP 3 Minutes 3 Power Cleans (185/125) 3 Wall Walks -rest 1:1- AMRAP 3 Minutes 6 Power Cleans (155/105) 3 Wall Walks -rest 1:1- AMRAP 3 Minutes 9 Power Cleans (115/80) 3 Wall Walks
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Mayhem Daily Wod - 21114
Mayhem Daily Wod - 21114
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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Thursday 211104
Thursday 211104
Nate
Complete as many rounds as possible in 20 minutes of:2 muscle-ups
4 handstand push-ups
8 kettlebell swings♀ 1.5-pood kettlebell
♂ 2-pood kettlebellPost rounds completed to comments.
Compare to 180905.Scaling:
This triplet contains several high-rep gymnastics movements at what will be a high volume for experienced athletes who perform many rounds. Modify the movements while trying to preserve their range of motion. Reduce the weight of the kettlebell swing. Aim to complete each set of reps unbroken.Intermediate Option:
Complete as many rounds as possible in 20 minutes of:
2 assisted muscle-ups
4 assisted handstand push-ups
8 kettlebell swings♀ 1-pood kettlebell
♂ 1.5-pood kettlebellBeginner Option:
Complete as many rounds as possible in 20 minutes of:
4 assisted pull-ups
4 assisted dips
4 assisted handstand push-ups
8 kettlebell swings♀ 12-kg kettlebell
♂ 16-kg kettlebell
Mayhem Daily Wod - 21113
Mayhem Daily Wod - 21113
What's Rich Doing: 5 Rounds 21/18 Cal Ski 3 Rope Climb
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Wednesday 211103
Wednesday 211103
For time:
150 squats
50 V-ups
120 squats
40 V-ups
90 squats
30 V-upsPost time to comments.
Scaling:
Reduce the reps on squats so that each set can be completed in a few sets, and similarly, reduce or modify the v-up to allow you to keep moving through with minimal rest. Intermediate athletes can do this workout as prescribed.Beginner Option:
For time:
60 squats
25 sit-ups
40 squats
20 sit-ups
20 squats
15 sit-ups
Mayhem Daily Wod - 21112
Mayhem Daily Wod - 21112
Mayhem Gymnastics: 3 sets @25% --rest 30 seconds between sets- ---rest 90 seconds-- 2 sets @30% --rest 30 seconds between sets- ---rest 90 seconds-- 1 sets @35% ---rest 2 minutes ---
Accumulate 50% of kipping Handstand Push Up from your one minute max test on week1 [The % is based off of week one number only, NOT the combination of strict and kipping].
For example: 1 minute max was 20 reps take 3 sets @25% of 20 reps then do same for the 2 & 1 *round up *Scale Handstand Push Up to Box
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Tuesday 211102
Tuesday 211102
With a running clock, every minute perform 1 lift and add 10 lb. Start with an empty barbell and snatch for as long as possible. Once you cannot snatch the weight, clean for as long as possible. Once you cannot clean the weight, deadlift for as long as possible.
Post heaviest load for the snatch, clean, and deadlift to comments.
Compare to 180908.Scaling:
This workout contains many reps of heavy weightlifting. Intermediate athletes can complete this as prescribed. Newer athletes should ignore the clock and spend more time practicing each lift.Beginner Option:
Snatch 1-1-1-1-1 reps
Clean 1-1-1-1-1 reps
Deadlift 1-1-1-1-1 reps
Mayhem Daily Wod - 21111
Mayhem Daily Wod - 21111
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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Sunday 211031
Sunday 211031
Complete as many rounds as possible in 15 minutes of:
25 toes-to-bars
50-calorie row
75 push-ups
50 box jumps
25 pull-ups♂ use a 24-in. box
♀ use a 20-in. boxPost rounds completed to comments.
Scaling:
Choose modifications that allow you to complete large sets and take minimal rest. Intermediate athletes can do this workout as prescribed.Beginner Option:
Complete as many rounds as possible in 15 minutes of:
15 hanging knee raises
25-calorie row
35 knee push-ups
25 box jumps
15 pull-ups♂ use a 16-in. box
♀ use a 12-in. box
Mayhem Daily Wod - 211030
Mayhem Daily Wod - 211030
Mayhem Scaled: 45 Wall Ball (20/14) 15 Toes to Bar (OR 30 Hanging Knee Raise) 15 Chest to bar Pull-ups (OR 30 banded Chest-to-Bar Pull-Up) 15 Deadlift (225/155)
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