Monday 211018
Monday 211018
Back squat 10-8-6-4-2 reps
Shoulder press 10-8-6-4-2 reps
Deadlift 10-8-6-4-2 repsPost 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 repsBeginner Option:
Back squat 8-8-8 reps
Shoulder press 8-8-8 reps
Deadlift 8-8-8 reps
Sunday 211017
Sunday 211017
60 toes-to-bars for time
*perform 12 burpees at the start of each minutePost 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
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.
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Mayhem Daily Wod - 211015
Mayhem Daily Wod - 211015
Compete: 50-40-30-20-10 Push Ups Calorie Row
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Friday 211015
Friday 211015
Snatch 1-1-1-1-1-1-1 reps
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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
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>
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Thursday 211014
Thursday 211014
Chelsea
Every minute on the minute for 30 minutes perform:5 pull-ups
10 push-ups
15 squatsIf 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.
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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 squatsIf you fall behind the clock, keep going for 20 minutes and see how many rounds you can complete.
Mayhem Daily Wod - 211013
Mayhem Daily Wod - 211013
WRD: 4 Sets 5 Min AMRAP 2 Rope Climb 20 Cal Row -Rest 5 Min between sets-
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Wednesday 211013
Wednesday 211013
5 rounds for time of:
20 GHD sit-ups
400-m runPost 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 runBeginner Option:
3 rounds for time of:
20 sit-ups
400-m run
Mayhem Daily Wod - 211012
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
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