Friday 210521

PairUP ThrowDOWN

For time, with a partner:

30 syncro deadlifts

30 syncro bar facing burpees

400 m run

20 syncro deadlifts

20 syncro bar-facing burpees

400 m Run

10 syncro deadlifts

10 syncro bar-facing burpees

400 m run

Rest 5 minutes, then:

10 syncro thrusters

10 syncro pull-ups

400 m run

20 syncro thrusters

20 syncro pull-ups

400 m run

30 syncro thrusters,

30 pull-ups

400 run

Time cap: 35 minutes

♀ 125-lb. deadlifts, 55-lb. thrusters

♂ 185-lb. deadlifts, 75-lb. thrusters

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Workout Variations

Rx’d

(54 and under)

Women 125-lb. deadlift, 55-lb. thruster

Men 185-lb. deadlift, 75-lb. thruster

(55 and up)

Women 95-lb. deadlift, 35-lb. thruster, may step over during bar-facing burpees

Men 135-lb. deadlift, 45-lb. thruster, may step over during bar-facing burpees

Scaled

(54 and under)

Women 95-lb. deadlift, 35-lb. thruster, jumping pull-ups, may step over during bar-facing burpees

Men 135-lb. deadlift, 45-lb. thruster, jumping pull-ups, may step over during bar-facing burpees

(55 and up)

Women 65-lb. deadlift, PVC pipe or stick thruster, jumping pull-ups, may step over during bar-facing burpees, 200-m run

Men 95-lb. deadlift, PVC pipe or stick thruster, jumping pull-ups, may step over during bar-facing burpees, 200-m run

Mayhem Daily Wod - 21520

      M30

EMOM x 20 Minutes
Min 1: 20 Glute Bridges
Min 2: 50 Line Hops/Jumping Jacks
Min 3: Max Reps Mountain Climbers
Min 4: Rest

 
"Assassin Minimal":
EMOM x 20 Minutes
Min 1: 20 Double Dumbbell Deadlifts (50s/35s)
Min 2: 50 Double Unders
Min 3: Max Reps Double Dumbbell Shoulder to Overhead (50s/35s)
Min 4: Rest



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Thursday 210520

Push jerk 3-3-3-3-3 reps

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Compare to 161121.



Scaling:

Newer athletes may benefit from practicing progressions to understand the timing of the movement. For more instruction, review “The Power of Progression, Part 1: Push Jerk.” Ideally, each set will be as heavy as possible for 3 reps, but newer athletes should start light and slowly add weight as they are comfortable.

Beginner Option:

10 minutes of push jerk progression practice.

Push press 3-3-3-1-1

Mayhem Daily Wod - 21519

      Compete

2 Sets
3 Rounds
150’ Farmer Carry (100s/70s)
25 GHD Sit Ups
25 Wall Balls (30/20)
-Rest 5:00  b/t sets-

 

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Wednesday 210519

50-40-30-20-10 reps for time of:

Kettlebell swings

Sit-ups

♀ 16-kg KB ♂ 24-kg KB

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Compare to 171124.



Scaling:

Deconditioned athletes should reduce the overall volume and select a load for the kettlebell that allows you to complete the first round in 2-3 sets. Experienced athletes should strive to complete all sets unbroken. If you are unable to complete the set of 50 swings in 3 sets or less while maintaining consistent technique, consider reducing the load for the remainder of the workout.

Beginner Option:

40-30-20-10 reps for time of:

Kettlebell swings

Sit-ups

♀ 8-kg KB ♂ 12-kg KB

Mayhem Daily Wod - 21518

      Affiliate

8 Sets
Every 3:00 or 1:1
12/10 Calorie Assault Bike
10 Dumbbell Thrusters (35’s/25s)
8 Burpee Box Jump Overs (20)
- Echo Bike (85%)

 
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Tuesday 210518

3 rounds for time of:

20 front squats

7 muscle-ups

♀ 125 lb. ♂ 185 lb.

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Compare to 200606.



Scaling:

This couplet pairs a moderately heavy squat with high-skill gymnastics. When selecting a weight or pull modification, choose something that is challenging but allows you to complete each movement in 2-3 sets. For in-depth scaling options for the muscle-up, read more here.

Intermediate Option:

3 rounds for time of:

20 front squats

5 muscle-ups

♀ 105 lb. ♂ 155 lb.

Beginner Option:

3 rounds for time of:

10 front squats

5 assisted pull-ups

5 push-ups

♀ 45 lb. ♂ 65 lb.

Mayhem Daily Wod - 21517

      
AMRAP 15 Minutes
25 Strict Pull Ups Or Table Rows Or Bent Over Object Rows (Each Arm)
50 push ups
100 air squats


BACKPACK OPTION:
AMRAP 15 Minutes
25 Bent Over Backpack Rows
50 Backpack Push Ups
100 Backpack Back Squats
*All with a 20#/14# Backpack or Vest

 
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Mayhem Daily Wod - 21516

      What's Rich Doing

3 Sets
30 Lateral Burpee over bar
15 Squat Snatch (135/95)
30 No Rebound Box Jump (24/20)
15 Thruster (135/95)
30 Chest-to-Bar Pull-Ups
-5 Min Rest between sets-

 
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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.