Mayhem Daily Wod - 21928
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
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Tuesday 210928
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
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
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Monday 210927
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
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-
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Saturday 210925
Saturday 210925
2 rounds for time of:
50-cal. row
25 handstand push-upsPost 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-upsBeginner Option:
2 rounds for time of:
25-cal. row
25 assisted push-ups
Mayhem Daily Wod - 21924
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)
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Friday 210924
Friday 210924
For time:
30 strict muscle-ups
Post time to comments.
Compare to 160820.Scaling:
Reduce the difficulty so that you can perform multiple reps unbroken when fresh, but not necessarily attempting to string sets together for the entire workout. Ideally, comple all reps in 15 minutes or less. All athletes should choose modifications that work both pulling and pushing strength.Intermediate Option:
Complete as many reps as possible in 15 minutes:
Strict muscle-upsBeginner Option:
10 rounds for time:
3 ring rows
3 push-ups
Mayhem Daily Wod - 21923
Mayhem Daily Wod - 21923
Aerobic Capacity: 3x 3 Min at Moderate Pace w/1 Min Rest 3x 40 Sec at Fast Pace/20sec at Easy Pace w/1 Min Rest 3x 2 Min at Moderate Pace w/1 Min Rest 3x 20 Sec Sprint/40 Sec at Easy Pace w/1 Min Rest
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Thursday 210923
Thursday 210923
Back squat 10-5-3-1-1-1-3-5-10 reps
Post loads to comments.
Compare to 150514.Scaling:
All athletes can perform this workout as prescribed. Newer athletes should focus on maintaining sound mechanics rather than trying for max loads.