Sunday 210516

3 rounds for time of:

Run 400 meters

30 squats

20 push presses

♀ 75 lb. ♂ 115 lb.

Post time to comments.

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

      Scaled

10 Sets (1 Set Every 3:00)
3 Power Snatches (115/80)
10 Burpees over bar
40 Double Unders (OR 80 Single Under)



View Video

 

Sign Up for Our Programming
    

Saturday 210515

Complete as many rounds as possible in 8 minutes of:

10 deadlifts

30-ft. burpee broad jump

♀ 155 lb. ♂ 225 lb.

Post time to comments.



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

      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)



View Video

 
Sign Up for Our Programming
    

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 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

 
Sign Up for Our Programming
    

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



Sign Up for Our Programming
    

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-up

Post 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-up

Beginner Option:

15-12-9 reps for time of:

Thrusters

Jumping pull-ups

♀ 45-lb. thruster

♂ 65-lb. thruster

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%)

 

View Video

 

Sign Up for Our Programming
    

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.

Post reps to comments.

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.