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

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

 
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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

Mayhem Daily Wod - 21614

      M30

4 rounds:
20 Alternating Leg V-Ups
20 Jumping Air Squats
30 Stepback Lunges

 
*BACKPACK OPTION:
4 Rounds:
20 Backpack Sit Ups
20 Backpack Back Squats
30 Backpack Stepback Lunges
*All with a 20#/14 Backpack or Vest

 
"Put Your Hands In The Air Minimal"
4 rounds:
20 Alternating Leg V-Ups
20 Single Dumbbell Thrusters (10 each arm - 50/35)
30 Single Dumbbell Stepback Lunges (50/35) (edited)

 
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Sunday 210613

Online Semifinals Event 6

Grettel

10 rounds for time of:

3 clean and jerks

3 burpees over the bar

♀ 95 lb. ♂ 135 lb.

Post time to comments.

Compare to 210103.

Scaling:

Reduce the load on the barbell so you can complete the 3 reps unbroken for most of the workout.

Intermediate Option:

10 rounds for time of:

3 clean and jerks

3 burpees over the bar

♀ 75 lb. ♂ 105 lb.

Beginner Option:

7 rounds for time of:

3 clean and jerks

3 burpees over the bar

♀ 45 lb. ♂ 65 lb.

Saturday 210612

Online Semifinals Event 5

For time:

2,000-m row

60-m handstand walk

5 legless rope climbs, 15 ft.

1,000-m row

40-m handstand walk

4 legless rope climbs, 15 ft.

500-m row

20-m handstand walk

3 legless rope climbs, 15 ft.

Post time to comments.

Scaling:

This is a long, high-skill workout. Deconditioned athletes should reduce the overall volume and choose gymnastics modifications that incorporate time on hands as well as a pull.

Intermediate Option:

For time:

2,000-m row

40-m handstand walk

3 legless rope climbs, 15 ft.

1,000-m row

25-m handstand walk

2 legless rope climbs, 15 ft.

500-m row

15-m handstand walk

1 legless rope climbs, 15 ft.

Beginner Option:

For time:

1,000-m row

40-m bear crawl

3 rope climbs, lying to standing

500-m row

25-m bear crawl

2 rope climbs, lying to standing

250-m row

15-m bear crawl

1 rope climb, lying to standing

Mayhem Daily Wod - 21611

      Compete

3 Sets
21-15-9
Kettlebell Front Squats (2x53/35)
Calorie Assault Bike (OR 17-12-7 Calorie Echo Bike)
-Rest 1:1 between sets-
*Ladies Calories 17-12-7

 
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Friday 210611

Online Semifinals Event 4

Complete as many repetitions as possible in 10 minutes of:

10 snatches

Rest 1 minute

10 snatches

Rest 1 minute

10 snatches

Rest 1 min

Max-rep snatches in time remaining

Weight increases after each rest period.

♀ 85-125-145-165 lb.

♂ 135-185-225-245 lb.

Post reps competed to comments.

Scaling:

Experienced athletes should maintain the format of these snatch sets but consider starting at a lighter weight. Newer athletes should treat today’s workout as a technique day and focus on sound mechanics with lighter weight.

Intermediate Option:

Complete as many repetitions as possible in 10 minutes of:

10 snatches

Rest 1 minute

10 snatches

Rest 1 minute

10 snatches

Rest 1 minute

Max-rep snatches in time remaining

Weight increases after each rest period.

♀ 75-95-115-135 lb.

♂ 115-135-165-195 lb.

Beginner Option:

Squat snatch 3-3-3-3-3-3-3-3-3-3