Friday 210430

3 rounds for time of:

3 min. of handstand hold in as few sets as possible (AFSAP).

After each round, perform 5 burpees for each handstand set — e.g., if the handstand hold takes 4 sets, complete 20 burpees before starting the next round.

Post time to comments.

Compare to 200304.



Scaling:

Reduce the interval duration and modify to a challenging static hold.

Intermediate Option:

3 rounds for time of:

2 min. in a handstand hold. Complete in as few sets as possible (AFSAP).

After each round, perform 5 burpees for each handstand set.

Beginner Option:

3 rounds for time of:

2 min. of plank hold. Complete in as few sets as possible (AFSAP).

After each round, perform 3 burpees for each plank set.

Mayhem Daily Wod - 21429

      
Partner
4 rounds
30 Bench (135/95)
30/24 cal Standing Bike Erg
30 yd sled push (3-45’s/2-45’s)
30 yd sled pull (3-45’s/2-45’s)
 
 
 
Strength:
- Deadlift+Hang Squat Clean + Push Jerk
(1+1+1) x5
*Build in weight across sets - record heaviest set to score
*New set every 2 min
    

Thursday 210429

Manion

7 rounds for time of:

Run 400 meters

29 back squats

♀ 95 lb. ♂ 135 lb.

Post time to comments.

Compare to 120902.



Scaling:

This Hero workout is long and high volume. Reduce the reps and load to keep this workout under 40 minutes.

Intermediate Option:

5 rounds for time of:

Run 400 meters

29 back squats

♀ 75 lb. ♂ 115 lb.

Beginner Option:

4 rounds for time of:

Jog 400 meters

29 back squats

♀ 35 lb. ♂ 45 lb.

Mayhem Daily Wod - 21428

      
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)
 
 
 
Strength:
Push Press
3 x 5 @ 75%
    

Wednesday 210428

For time:

100 L pull-ups

Post time to comments.

Compare to 191127.



Scaling:

This single-modality workout will test your muscle stamina. Reduce the reps and modify the movement while keeping it challenging. All athletes should choose something that works both pulling strength and midline stabilization.

Intermediate Option:

For time:

50 L pull-ups

Beginner Option:

Complete at many rounds as possible in 15 min. of:

5 assisted pull-ups

15-second L-sit or tuck sit

Mayhem Daily Wod - 21426

      
800m Run
30 Pull-ups
60 Push-ups
90 Air Squats
400m Run
20 Pull-ups
40 Push-ups
60 Air Squats
200m Run
10 Pull-ups
20 Push-ups
30 Air Squats
    

Monday 210426

5 rounds for time of:

15 strict handstand push-ups

15 strict ring dips

1,000-m row

Post time to comments.

Compare to 191220.



Scaling:

Modify the gymnastics movements while keeping it challenging. Each round will likely need to be broken into multiple small sets, particularly as you fatigue in the later rounds. This is a high-volume workout, so newer athletes may choose to reduce the reps and/or rounds.

Intermediate Option:

5 rounds for time of:

10 strict handstand push-ups

10 strict ring dips

1,000-m row

Beginner Option:

3 rounds for time of:

15 assisted push-ups

15 assisted ring dips

750-m row

Sunday 210425

5 rounds for time of:

3 power cleans

60-yard shuttle sprint (5-10-15 yards)

♀ 155 lb. ♂ 225 lb.

Post time to comments.



Scaling:

This couplet should be heavy and fast. Choose a weight that is heavy, yet allows you to complete 3 touch-and-go reps or quick singles. Push the sprints. Don’t jog.

Intermediate Option:

5 rounds for time of:

3 power cleans

60-yard shuttle sprint (5-10-15 yards)

♀ 125 lb. ♂ 185 lb.

Beginner Option:

5 rounds for time of:

3 power cleans

60-yard shuttle sprint (5-10-15 yards)

♀ 55 lb. ♂ 75 lb.

Saturday 210424

Back squat 10-10-10-10-10 reps

Post loads to comments.

Compare to 171019.



Scaling:

Most athletes can do this lifting as prescribed. Experienced athletes can go as heavy as possible, while newer athletes can use this session as an opportunity to drill the movement.

Thursday 210422

Complete as many rounds as possible in 12 min. of:

3 snatches

6 clean and jerks

9 chest-to-bar pull-ups

54 double-unders

♀ 105 lb. ♂ 135 lb.

Post rounds completed to comments.

Compare to 151106.



Scaling:

Experienced athletes should choose a load on the barbell that is a moderately heavy weight, yet allows them to touch-and-go or perform fast singles on the snatch and clean and jerk. Similarly, the pull-up variant should be fast and unbroken for the early rounds. Newer athletes should use a dowel or empty barbell and focus on mechanics for the lifting portion, and modify the gymnastics movements. Aim for at least 3 rounds in 12 minutes.

Intermediate Option:

Complete as many rounds as possible in 12 min. of:

3 snatches

6 clean and jerks

9 pull-ups

36 double-unders

♀ 85 lb. ♂ 115 lb.

Beginner Option:

Complete as many rounds as possible in 12 min. of:

3 snatches

6 clean and jerks

9 ring rows

54 single-unders

♀ 35 lb. ♂ 55 lb.