Saturday 210904

Row 250 meters

Row 500 meters

Row 1,000 meters

Row 500 meters

Row 250 meters

Rest 1 minute between efforts.

Post time for each interval to comments.

Compare to 180308.



Scaling:

The varying intervals offer a good opportunity to challenge your capacity at different durations. Intermediate athletes can complete this workout as prescribed. Newer athletes can reduce the overall volume by shortening each distance or reducing the number of rounds.

Beginner Option:

Row 200 meters

Row 400 meters

Row 600 meters

Row 400 meters

Row 200 meters

Mayhem Daily Wod - 2193

      Compete:

50/40 Calorie Row
40 GHD sit ups
30 Chest to Bar Pull Ups
20 Burpees over Dumbbell
100ft Single Arm Overhead Lunge (70/50)
-Rest 1:1 between sets-
100ft Single Arm Overhead Lunge (70/50)
20 Burpee over Dumbbell
30 Chest to Bar Pull Ups
40 GHD sit ups
50/40 Calorie Row

 
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Friday 210903

Complete as many rounds as possible in 12 minutes of:

2 power snatches

4 power cleans

60 double-unders

♀ 105 lb. ♂ 155 lb.

Post rounds completed to comments.



Scaling:

This is moderately heavy and metabolically challenging at the same time. Reduce the load to allow quick sets on the barbell. Newer athletes should reduce the load and focus on the mechanics of the power snatch and power clean.

Intermediate Option:

Complete as many rounds as possible in 12 minutes of:

2 power snatches

4 power cleans

60 double-unders

♀ 85 lb. ♂ 125 lb.

Beginner Option:

Complete as many rounds as possible in 12 minutes of:

2 power snatches

4 power cleans

60 single-unders

♀ 45 lb. ♂ 65 lb.

Mayhem Daily Wod - 2192

      Aerobic Capacity:

Row "Lactate Threshold"
3 Sets
6x (150m at fast pace, 30sec rest)

 
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Mayhem Daily Wod - 2191

      What's Rich Doing:

For Time: (Team of 2)
20 Cal Row (same time)
40 Clean (225/155)
20 Cal Row (same time)
30 Clean (245/175)
20 Cal Row (same time)
20 Clean (265/185)
20 Cal Row (same time)
10 Clean (285/200)

 
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Wednesday 210901

5 rounds for time of:

Run 400 meters

1 legless rope climb, 15 ft.

3 rope climbs, 15 ft.

Post time to comments.



Scaling:

Reduce the reps or choose a challenging pull exercise for the rope climbs.

Intermediate Option:

5 rounds for time of:

Run 400 meters

3 rope climbs, 15 ft.

Beginner Option:

3 rounds for time of:

Run 400 meters

3 rope climbs, lying to standing

Mayhem Daily Wod - 21831

      Affiliate:

5-10-15-20
Toes to bar
Power Cleans (135/95)
Handstand Push-ups

 
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Tuesday 210831

For time:

10 muscle-ups

100 squats

10 muscle-ups

100-cal. row

Post time to comments.



Scaling:

Modify the muscle-ups to pull and push exercises. Newer athletes should reduce the reps to keep this workout in the 12- to 15-minute range.

Intermediate Option:

For time:

7 muscle-ups

100 squats

7 muscle-ups

100-cal. row

Beginner Option:

For time:

5 sets of: 3 assisted pull-ups + 3 push-ups

50 squats

5 sets of: 3 assisted pull-ups + 3 push-ups

50-cal. row

Mayhem Daily Wod - 21830

      M30:

AMRAP 10:00
10 Burpees
20 Cossack Squats
30 Stepback Lunges


"The Temple of Doom Minimal"
AMRAP 10:00 
10 Dumbbell Facing Burpees 
20 Alternating Hang Dumbbell Snatches (50/35)
30 Air Squats

 
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Monday 210830

Push press 5-5-5-5-5 reps

Post loads to comments.



Scaling:

All athletes can perform this workout as prescribed. Newer athletes should focus on maintaining sound mechanics rather than trying for max loads.