Mayhem Daily Wod - 21621

      M30:

50 Air Squats
50 Sit Ups
100 Air Squats
50 Sit Ups
50 Air Squats


"Killmonger Minimal":
50 Dumbbell Goblet Squats (50/35)
50 Sit Ups
50 Dumbbell Goblet Squats (50/35)
50 Sit Ups 
50 Dumbbell Goblet Squats (50/35)

 
Sign Up for Our Programming
    

Monday 210621

Back squat 5-3-3-3-1-1-1-1-1 reps

Post loads to comments.

Compare to 071212.



Scaling:

Experienced athletes should attempt to back squat as heavy as possible for each set, while newer athletes should focus on mechanics.

Sunday 210620

30-20-10 reps for time of:

GHD sit-ups

Toes-to-bars

Wall-ball shots

♀ 14-lb. ball to 9-ft. target

♂ 20-lb. ball to 10-ft. target

Post time to comments.

Compare to 170913.



Scaling: 
Beginning athletes can use the warm-up time to allow for controlled exposure to the GHD machine, but choose AbMat sit-ups for the workout portion. Intermediate athletes can do this workout as prescribed.

Beginner Option:

20-15-10 reps for time of:

AbMat sit-ups

Hanging knee raises

Wall-ball shots

♀ 6-lb. ball

♂ 10-lb. ball

Saturday 210619

21-18-15-12-9-6-3 reps for time of:

Sumo deadlift high pulls

Push jerks

♀ 55 lb. ♂ 75 lb.

Post time to comments.

Compare to 130609.



Scaling:

This is a light couplet. Choose weights that allow you to hang on for bigger sets. Newer athletes should consider reducing the overall volume. Intermediate athletes can do this workout as prescribed.

Beginner Option:

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

Sumo deadlift high pulls

Push jerks

♀ 35 lb. ♂ 55 lb.

Mayhem Daily Wod - 21618

      Masters

3 Rounds
75’ Handstand Walk
12 Power Snatches (135/95)
-Rest 5 Minutes-
3 Rounds
75’ Handstand Walk
12 Power Clean and Jerks (135/95)

 
Sign Up for Our Programming
    

Mayhem Daily Wod - 21617

      Aerobic Capacity

3 Sets 
400m mod/fast
-90sec rest- 
800m mod/fast
-90sec rest- 
200m mod/fast 
200m walk 
200m recovery jog
-Rest 15sec b/t sets-


SCORING:
Your score is your total workout time including rest.

 
Sign Up for Our Programming
    

Thursday 210617

Complete as many rounds as possible in 20 minutes of:

10 chest-to-bar pull-ups

15 push-ups

20 single-leg squats, alternating

*After every 3 rounds, run 400 meters

Post rounds completed to comments.

Compare to 180127.



Scaling:

This AMRAP is a hybrid of the benchmark workouts Cindy and Mary. Pick gymnastics movements that are challenging yet allow you to keep moving through the sets. Run the 400 meters at a pace that is quick but still helps you manage muscular fatigue created by the other exercises.

Intermediate Option:

Complete as many rounds as possible in 20 minutes of:

5 chest-to-bar pull-ups

10 push-ups

15 single-leg squats to a box, alternating

*After every 3 rounds, run 400 meters

Beginner Option:

Complete as many rounds as possible in 20 minutes of:

5 jumping chest-to-bar pull-ups

10 knee push-ups

20 walking lunges

*After every 3 rounds, run 400 meters

Mayhem Daily Wod - 21616

      What's Rich Doing

7 Min AMRAP
5, 5... 10, 10... 15, 15...
Cal Echo Bike
Toes-to-bar
-Rest 3:00-
7 Min AMRAP
5, 1... 10, 2... 15, 3...
Echo Bike Cal
Pegboard
-Rest 3:00-
7 Min AMRAP
5, 5... 10, 10... 15, 15...
Echo Bike Cal
Toes-to-Bar

 
Sign Up for Our Programming
    

Wednesday 210616

Practice SLIPS for 20 minutes.

Deadlift 5-3-3-1-1-1 reps

Post loads to comments.

Compare to 210601.



Scaling:

Refer to your workout notes from 2 weeks ago. Watch “Warming Up With SLIPS.” Experienced athletes should attempt to deadlift as heavy as possible for each set, while newer athletes should focus on mechanics.

Mayhem Daily Wod - 21615

      Affiliate:

15:00 Amrap
300m Run
20 GHD Sit-ups (OR 30 V Ups)
10 Strict Handstand Push-Ups
*Run counted at 3 reps: 100m = 1 rep
*33 reps per round

 
View Video

 
Sign Up for Our Programming