Mayhem Daily Wod - 21930

      MAC:

500m at Fast pace or SR b/t 32-36
-2 Min Rest- 
1000m at Moderate Pace or SR b/t 28-32
-3 Min Rest- 
1000m at Moderate Pace or SR b/t 28-32
-3 Min Rest- 
500m at Fast Pace or SR b/t 32-36 (at same time as first 500m)

 
View Video

 
Sign Up for Our Programming
    

Mayhem Daily Wod - 21929

      What's Rich Doing:

5 Rounds
50’ Handstand Walk
3 Rope Climb
-Rest 5:00-
5 Rounds
50’ Handstand Walk
2 Legless Rope Climb

 
Sign Up for Our Programming
    

Wednesday 210929

Thruster 1-1-1-1-1-1-1-1-1-1-1-1 reps

Post loads to comments.

Compare to 200110.



Scaling: 
All athletes can attempt relatively heavy thrusters. Experienced athletes can go as heavy as possible, and attempt a PR. Newer athletes can use this workout as an opportunity to drill the movement.

Beginner Option:

Thruster 5-5-3-3-3-1-1-1-1 reps

Mayhem Daily Wod - 21928

      MBS:

30/24 Calorie Row
7 TEMPO Single-arm Dumbbell Strict Press (5 seconds up and down)
10 Banded Tricep extensions 
30 Alternating Toe Touch to Box
Push Press:
- Establish a 10 RM for the day. Then, perform a drop set at 10-15% and 15-20% of that 10 RM.
Back Squat:
- Establish a 10 RM for the day. Then, perform a drop set at 10-15% and 15-20% of that 10 RM.
Shoulder Press:
- Establish a 10 RM for the day. Then, perform a drop set at 10-15% and 15-20% of that 10 RM.
Accessory
3 sets:
10 Strict Weighted Pull-ups (As Heavy as Possible)
:30-45 second Double Kettlebell Weighted hollow hold

 
View Video

 
Sign Up for Our Programming
    

Tuesday 210928

5 rounds for time of:

Row 350♀ / 500♂meter in as few pulls as possible.

After each row, perform 2 double-unders for each pull taken — e.g., if it takes 40 pulls on the rower, complete 80 double-unders before starting the next round.

Post time and number of pulls each round to comments.



Scaling:

This workout encourages hard pulls on the rower. Increase the damper setting and slow your cadence to minimize the number of pulls each round.

Intermediate Option:

5 rounds for time of:

Row 350♀ / 500♂meter in as few pulls as possible.

After each row, perform 1 double-under for each pull taken — e.g., if it takes 40 pulls on the rower, complete 40 double-unders before starting the next round.

Beginner Option:

3 rounds for time of:

Row 350♀ / 500♂meter in as few pulls as possible.

After each row, perform 2 single-unders for each pull taken — e.g., if it takes 40 pulls on the rower, complete 80 single-unders before starting the next round.

Mayhem Daily Wod - 21927

       M30:

AMRAP 6 Minutes
12 Box/Chair Step Ups (Total)
18 Sit Ups
-rest 1 Minute-
AMRAP 6 Minutes
12 Glute Bridges
18 Alternating Leg V-Ups 
-rest 1 Minute-
AMRAP 6 Minutes
12 Box/Chair Step Ups (Total)
18 Sit Ups
12 Glute Bridges
18 Alternating Leg V-Ups


"Genie Minimal
AMRAP 6 Minutes
12 Alternating Hang Snatches (50/35)
18 Sit Ups
-rest 1 Minute-
AMRAP 6 Minutes
12 Alternating Dumbbell Hang Clean & Jerks (50/35)
18 Alternating Leg V-Ups 
-rest 1 Minute-
AMRAP 6 Minutes
12 Alternating Dumbbell Snatches (50/35)
18 Sit Ups
12 Alternating Dumbbell Clean & Jerks (50/35)
18 Alternating Leg V-Ups

 
Sign Up for Our Programming
    

Monday 210927

50-30-20 reps for time of:

Thrusters

Pull-ups

♀ 45 lb. ♂ 65 lb.

Post time to comments.

Compare to 061207.



Scaling:

Another classic combo of thrusters and pull-ups. Today’s variation is light weight and high rep. Choose a weight on the thruster that is lighter than what you’ve done for Fran.

Intermediate Option:

50-30-20 reps for time of:

Thrusters

Pull-ups

♀ 35 lb. ♂ 55 lb.

Beginner Option:

25-15-10 reps for time of:

Thrusters

Assisted pull-ups

♀ 15 lb. ♂ 22 lb.

Mayhem Daily Wod - 21925

      M60:

2 Sets
50 Double Unders
15 GHD SIt Ups
10 Burpee Pull Ups (to 6” above reach)
15 GHD Sit Ups
50 Double Unders
-Rest 1:1 b/t sets-

 
Sign Up for Our Programming
    

Saturday 210925

2 rounds for time of:

50-cal. row

25 handstand push-ups

Post time to comments.

Compare to 180928.



Scaling:

Originally programmed as part of the 2018 Team Series competition, today’s workout is the individual version. Modify the handstand push-up to allow you to keep moving through the reps with minimal rest.

Intermediate Option:

2 rounds for time of:

50-cal. row

15 handstand push-ups

Beginner Option:

2 rounds for time of:

25-cal. row

25 assisted push-ups

Mayhem Daily Wod - 21924

      Compete:

30/24 Calorie Row
30 Power Snatches (155/105)
30/24 Calorie Row
-Rest 5:00-
60/48 Calorie Row
15 Power Snatches (155/105)

 
View Video

 
Sign Up for Our Programming