Sunday 210516
Sunday 210516
3 rounds for time of:
Run 400 meters
30 squats
20 push presses♀ 75 lb. ♂ 115 lb.
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Compare to 140925.Scaling:
Reduce the reps and load to push hard on the runs and keep this workout fast paced. Intermediate athletes can do the workout as prescribed.Beginner Option:
3 rounds for time of:
Run 200 meters
20 squats
15 push presses♀ 35 lb. ♂ 45 lb.
Mayhem Daily Wod - 21515
Mayhem Daily Wod - 21515
Scaled 10 Sets (1 Set Every 3:00) 3 Power Snatches (115/80) 10 Burpees over bar 40 Double Unders (OR 80 Single Under)
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Saturday 210515
Saturday 210515
Complete as many rounds as possible in 8 minutes of:
10 deadlifts
30-ft. burpee broad jump♀ 155 lb. ♂ 225 lb.
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Scaling:
This workout is moderately heavy and quick. Choose a deadlift load that is challenging but allows you to complete the reps in an unbroken set when fresh. Similarly, consider burpee modifications that allow you to move fast and take limited breaks.Intermediate Option:
Complete as many rounds as possible in 8 minutes of:
10 deadlifts
30-ft. burpee broad jump♀ 125 lb. ♂ 185 lb.
Beginner Option:
Complete as many rounds as possible in 8 minutes of:
10 deadlifts
15-ft. burpee broad jump♀ 65 lb. ♂ 95 lb.
Mayhem Daily Wod - 21514
Mayhem Daily Wod - 21514
M60 Partner Workout 35 Devil’s Press (50’s/35’s) 50 Synchro Wall Balls (20/14) 75 Box Jumps Overs (24/20) 150/120 Calorie Row 75 Box Jumps Overs (24/20) 50 Synchro Wall Balls (20/14) 35 Devil’s Press (50’s/35’s)
Individual Version 20 Devil’s Press (50’s/35’s) 50 Wall Balls (20/14) 35 Box Jumps Overs (24/20) 75/60 Calorie Row 35 Box Jumps Overs (24/20) 50 Wall Balls (20/14) 20 Devil’s Press (50’s/35’s)
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Friday 210514
Friday 210514
Hang squat snatch 1-1-1-1-1-1 reps
Post loads to comments. Compare to 191221.
Scaling:
Experienced athletes should work up to a moderately heavy single before starting the working sets and increase the weight for each set. Newer athletes should start light, focus on mechanics, and slowly add weight as they are comfortable, potentially adding reps for more practice.Beginner Option:
Hang squat snatch 3-3-3-3-3-3 reps
Mayhem Daily Wod - 21513
Mayhem Daily Wod - 21513
Mayhem Aerobic Capacity Row "Lactate Threshold" Workout 8min interval, no rest, 30sec sprint rest 5min 6min interval, no rest, 30sec sprint rest 5min 4min interval, no rest, 30sec sprint rest 5min 2min interval, no rest, 30sec sprint
*Alternate your intensity during the 8min, 6min, 4min, and 2min intervals b/t 40sec at fast & 80sec at easy. **Example: the first 8min is 4 sets of 40sec fast, 80sec easy and then straight into 30sec sprint
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Mayhem Daily Wod - 21512
Mayhem Daily Wod - 21512
M30 3 Sets: 1:00 Max Mountain Climbers 1:00 Max Alternating Jumping Lunges 1:00 Max Box/Chair Step Ups 1:00 Max Chair Dips 1:00 Rest
"Opie Minimal": 3 Sets: 1:00 Max Double Dumbbell Shoulder to Overhead (50s/35s) 1:00 Max Alternating Jumping Lunges 1:00 Max Double Dumbbell Box Step Overs (50s/35s) 1:00 Max Strict Handstand Push Ups 1:00 Rest
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Wednesday 210512
Wednesday 210512
15-12-9 reps for time of:
Thrusters
Weighted pull-ups♀ 95-lb. thruster, 30-lb. pull-up
♂ 135-lb. thruster, 45-lb. pull-upPost time to comments.
Compare to 050428.Scaling: This couplet is one of the original variations on the classic Fran. Choose loads and modifications that are more challenging than you would do in Fran yet allow you to complete the reps in 2-3 sets each round.
Intermediate Option:
15-12-9 reps for time of:
Thrusters
Weighted pull-ups♀ 75-lb. thruster, 20-lb. pull-up
♂ 115-lb. thruster, 35-lb. pull-upBeginner Option:
15-12-9 reps for time of:
Thrusters
Jumping pull-ups♀ 45-lb. thruster
♂ 65-lb. thruster
Mayhem Daily Wod - 21511
Mayhem Daily Wod - 21511
Affiliate 50/40 Calorie Assault Bike 5 Rounds 5 Power Cleans (135/95) 5 Burpee Box Get Overs (30/24) -Into- 40/32 Calorie Assault Bike 4 Rounds 4 Power Cleans (155/105) 4 Burpee Box Get Overs (30/24) -Into- 30/24 Calorie Assault Bike 3 Rounds 3 Power Cleans (185/125) 3 Burpee Box Get Overs (30/24) *Echo Bike (85%)
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Tuesday 210511
Tuesday 210511
For max reps of each:
5 min. of double-unders
5 min. of clean and jerks
3 min. of double-unders
3 min. of clean and jerks
1 min. of double-unders
1 min. of clean and jerks♀ 65 lb. ♂ 95 lb.
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Compare to 071202.Scaling:
Many athletes will be able to complete this as prescribed, as the built-in time caps make this a good practice opportunity for those new to either of these exercises. This workout will be a very high volume for advanced athletes.Beginner Option:
For max reps of each:
5 min. of double-under practice
5 min. of clean and jerks
3 min. of double-under practice
3 min. of clean and jerks
1 min. of double-under practice
1 min. of clean and jerks♀ 35 lb. ♂ 45 lb.