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)

 
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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.

 
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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

 
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Wednesday 210616

Practice SLIPS for 20 minutes.

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

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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

 
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Tuesday 210615

Tabata back squats, 65/95 lb.

   Rest 1 minute

Tabata L-sit

   Rest 1 minute

Tabata ring rows

   Rest 1 minute

Tabata handstand hold

   Rest 1 minute

Tabata row

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals. For the L-sit and handstand hold, count the number of seconds maintained in the hold.

Post total reps/seconds/calories for each exercise to comments.
Compare to 201105.

Scaling:

Reduce the load on the back squat to allow you to keep moving for the full 20 seconds. For the L-sit, find a variation with which you can perform at least a 20-second hold. For the ring rows, find a foot position that allows you to complete 10 consecutive reps. Moving the feet farther away will increase the difficulty. If you are unable to kick up to a handstand, select a modification that allows you to develop strength in an inverted position.

Intermediate Option:

Tabata back squats, 45/65 lb.

   Rest 1 minute

Tabata L-sit

   Rest 1 minute

Tabata ring rows

   Rest 1 minute

Tabata handstand hold against wall

   Rest 1 minute

Tabata row

Beginner Option:

Tabata air squats

   Rest 1 minute

Tabata knee tuck on parallettes

   Rest 1 minute

Tabata ring rows

   Rest 1 minute

Tabata pike hold

   Rest 1 minute

Tabata row