Friday 211112

Every 4 minutes for 7 rounds:

200-m sprint

Post each sprint time to comments.



Scaling:

Each round should be an all out effort with plenty of time to recovery between sprints. Beginners can reduce the total number of rounds.

Beginner Option:

Every 4 minutes for 4 rounds:

200-m run

Mayhem Daily Wod - 211111

      MAC:

4 Min SkiErg at Moderate Pace
4 Min Box Step Ups at Easy Pace (24/20"")
4 Min Assault Bike at Moderate Pace (60/50 RPM)
-Rest 2 Min-
3 Min SkiErg at Hard Pace
3 Min Box Step Ups at Easy Pace (24/20"")
3 Min Assault Bike at Hard Pace (65/55 RPM)
-Rest 2 Min-
2 Min SkiErg at Harder Pace
2 Min Box Step Ups at Easy Pace (24/20"")
2 Min Assault Bike at Harder Pace (70/60 RPM)
-Rest 2 Min-
1 Min SkiErg at Hardest Pace
1 Min Box Step Ups at Easy Pace (24/20"")
1 Min Assault Bike at Hardest Pace (75/65 RPM)
Total: 36 Min
*Score reps as total calories and reps together.

 
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Thursday 211111

Maxton

With a weight vest, 13 rounds for time of:

8 strict pull-ups

26 box step-ups

21 burpees

♀ 14-lb. vest, 20-in. box

♂ 20-lb. vest, 24-in. box

Post time to comments.



Scaling:

This is a high volume Hero workout. Newer athletes should reduce the rounds. Intermediate athletes can choose to not wear a vest while preserving the reps and movements.

Intermediate Option:

13 rounds for time of:

8 strict pull-ups

26 box step-ups

21 burpees

♀ 20-in. box

♂ 24-in. box

Beginner Option:

5 rounds for time of:

4 assisted pull-ups

13 box step-ups

11 burpees

Mayhem Daily Wod - 211110

      What's Rich Doing:

4 Sets
2:00 On/2:00 Off
100 Double Under
Max Reps Ring Muscle Up

 
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Wednesday 211110

Back squat 5-5-5-5-5 reps

Post loads to comments.

Compare to 210725.



Scaling:

Experienced athletes should build to a heavy set of 5 and plan to go as heavy as possible across all sets. Newer athletes should start light, focus on mechanics, and slowly add weight as they are comfortable.

Mayhem Daily Wod - 21119

      Mayhem Gymnastics:

4 sets @30%
--rest 30 seconds between sets-- 
---rest 2 minutes-- 
3 sets @35%
--rest 30 seconds between sets-- 
---rest 2 minutes-- 
2 sets @40% 
---rest 2 min --- 
max effort L Pops 1 minute

 
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Mayhem Daily Wod - 21118

      M30:

AMRAP 12 Minutes
50 Plate Hops/Line Hops
20 Alternating Box/Chair Step Ups (Total)
10 Chair Dips


"Air Bud: Golden Receiver Minimal"
AMRAP 12 Minutes
50 Double Unders
10 Double Dumbbell Deadlifts (50s/35s)
5 Strict Handstand Push Ups

 
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Monday 211108

15-12-9-6-3 reps for time of:

Power cleans

Bar-facing burpees

♀ 95 lb.   ♂ 135 lb.

Post time to comments.

Compare to 110902.



Scaling:

This is a fast burner. Choose a weight on the power clean that allows you to hold on for unbroken sets. Newer athletes should focus on proper mechanics. Push hard on the burpees.

Intermediate Option:

 15-12-9-6-3 reps for time of:

Power cleans

Bar-facing burpees

♀ 75 lb.   ♂ 115 lb.

Beginner Option:

15-12-9-6-3 reps for time of:

Power cleans

Bar-facing burpees

♀ 35 lb.   ♂ 45 lb.

Sunday 211107

Complete as many rounds as possible in 15 minutes of:

Row 25 calories

25 GHD sit-ups

15 box jumps

♀ 24-in. box ♂ 30-in. box

Post rounds completed to comments.



Scaling:

Choose a box that is higher than the last time we did box jumps. Beginning athletes can use warm-up time to allow for controlled exposure to the GHD, while choosing abmat sit-ups for the workout portion.

Intermediate Option:

 Complete as many rounds as possible in 15 minutes of:

Row 25 calories

15 GHD sit-ups

15 box jumps

♀ 24-in. box ♂ 30-in. box

Beginner Option:

Complete as many rounds as possible in 10 minutes of:

Row 20 calories

20 sit-ups

15 box jumps

♀ 14-in. box ♂ 20-in. box

Mayhem Daily Wod - 21116

      Mayhem Burgener Strength:
4 Push Jerk x 3 sets
* within 10% of the 4RM established on day one
4 Push Press x 3 sets
* within 10% of the 4RM established on day one
4 Back Squats x 3 sets
* within 10% of the 4RM established on day one
4 Shoulder Press x 3 working sets
* As Heavy As Possible

 
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