Monday 211018

Back squat 10-8-6-4-2 reps

Shoulder press 10-8-6-4-2 reps

Deadlift 10-8-6-4-2 reps

Post loads to comments.

Compare to 200930.



Scaling:

Ideally, each set will be as heavy as possible, but newer athletes should start light and add weight as they are comfortable. Experienced athletes can establish a goal weight for the final set of each movement. Work backward to help guide the load choice for the initial sets. Spend at least 10-15 minutes warming up to the working load for the first set. If at any point your mechanics begin to deteriorate, decrease the load.

Intermediate Option:

Back squat 10-8-6-4 reps

Shoulder press 10-8-6-4 reps

Deadlift 10-8-6-4 reps

Beginner Option:

Back squat 8-8-8 reps

Shoulder press 8-8-8 reps

Deadlift 8-8-8 reps

Sunday 211017

60 toes-to-bars for time

*perform 12 burpees at the start of each minute

Post time to comments.



Scaling:

This couplet is sure to challenge your midline. Newer athletes should reduce the burpees to allow at least 30 seconds of work on the pull-up bar. Intermediate athletes can perform this workout as prescribed.

Beginner Option:

50 hanging knee raises for time

*perform 5 burpees at the start of each minute

Mayhem Daily Wod - 211016

      MBS:

3 Snatch Grip Push Press x 5 sets
* Try to be somewhere between 80-90% 1 RM Snatch
6 Front Box Squat
5 Front Box Squat
4 Front Box Squat
3 Front Box Squat
2 Front Box Squat
* Build to a heavy double
** Should be at parallel
6 Bench Press
5 Bench Press
4 Bench Press
3 Bench Press
2 Bench Press
* Build to a heavy double
10 Barbell Front Rack Step Up x 3 Sets
*5 Each side.
**This is for quality, not for load! Light foot touch on the way down.

 
View Video

 
Sign Up for Our Programming
    

Mayhem Daily Wod - 211015

      Compete:

50-40-30-20-10
Push Ups
Calorie Row

 
View Video

 
Sign Up for Our Programming
    

Friday 211015

Snatch 1-1-1-1-1-1-1 reps

Post loads to comments.

Compare to 191208.



Scaling:

Focus on excellent technique on every set. The beginner should focus on mechanics instead of loading. If you have a previous maximal load for this movement, use this as an opportunity to attempt a new PR. For more experienced athletes, only increase the load if your technique is consistent.

Beginner Option:

Snatch 3-3-2-2-2-1-1 reps

Mayhem Daily Wod - 211014

      MAC:

Warm-Up:/div> 
30 Sec Sprint at Max Effort,/div>
25 Sec Sprint at Max Effort,/div>
20 Sec Sprint at Max Effort,/div>
15 Sec Sprint at Max Effort,/div>
Rest: Full recovery (~3min) between sets./div>
Main Workout (after full recovery):/div> 
60 Sec at Max Effort./div> 
*Record 60 Sec total calories./div>

 
Sign Up for Our Programming









    

Thursday 211014

Chelsea

Every minute on the minute for 30 minutes perform:

5 pull-ups

10 push-ups

15 squats

If you fall behind the clock, keep going for 30 minutes and see how many rounds you can complete.

If you've finished the workout before, this time add 1 rep to each exercise — i.e., 6 pull-ups, 11 push-ups, and 16 squats each minute — and see if you can go the full 30 minutes.

Post results to comments.

Compare to 180816.



Scaling:

For intermediate athletes, this benchmark has a built-in scale by requiring you to continue after you fail to meet the interval. Newer athletes should modify the movements and reps but try to maintain a similar interval structure.

Beginner Option:

Every minute on the minute for 20 minutes perform:

3 jumping pull-ups

6 knee push-ups

9 squats

If you fall behind the clock, keep going for 20 minutes and see how many rounds you can complete.

Mayhem Daily Wod - 211013

      WRD:

4 Sets
5 Min AMRAP
2 Rope Climb
20 Cal Row
-Rest 5 Min between sets-

 
Sign Up for Our Programming
    

Wednesday 211013

5 rounds for time of:

20 GHD sit-ups

400-m run

Post time to comments.



Scaling:

Move consistently through this workout and attack the runs with intensity. Athletes that are less familiar with the GHD should reduce the reps or rounds.

Intermediate Option:

5 rounds for time of:

15 GHD sit-ups

400-m run

Beginner Option:

3 rounds for time of:

20 sit-ups

400-m run

Mayhem Daily Wod - 211012

      Mayhem Gymnastics:

4 sets @20% 
--rest 30 seconds between sets--
---rest 1 minute-- 
3 sets @25% 
--rest 30 seconds between sets--
---rest 1 minute-- 
2 sets @30% 
---rest 2 minutes --- 
Max effort hang on rig
*Do not use grips for hang.
*Same for Scaling

 
View Video

 
Sign Up for Our Programming