Mayhem Daily Wod - 21510
Mayhem Daily Wod - 21510
Compete Murph Prep Monday: 10 Minute AMRAP 200m Run 10 Strict Pull-Ups -Rest 5 Minutes- 10 Minute AMRAP 200m Run 20 Push-Ups -Rest 5 Minutes- 10 Minute AMRAP 200m Run 30 Air Squats *All with 20lb/14lb Vest.
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Monday 210510
Monday 210510
Complete as many rounds as possible in 20 min. of:
25-cal. row
25 hip extensions
25 GHD sit-upsPost rounds completed to comments.
Compare to 181022.Scaling:
This AMRAP is sure to tax the midline. Intermediate athletes may choose to dabble with the GHD but should remain cautious of the full dosing. Beginner athletes should avoid the GHD completely until they have built up a tolerance for this very potent movement.Intermediate Option:
Complete as many rounds as possible in 20 min. of:
25-cal. row
25 hip extensions
10 GHD sit-ups
15 sit-upsBeginner Option:
Complete as many rounds as possible in 20 min. of:
15-cal. row
15 weighted good mornings, empty barbell
15 sit-ups
Saturday 210508
Saturday 210508
For total reps:
3 sets of shoulder presses, ⅔ body weight
3 sets of strict pull-ups
3 sets of push presses, ⅔ body weight
3 sets of strict pull-ups
3 sets of push jerks, ⅔ body weight
3 sets of strict pull-upsRest 30 sec. between sets.
Post reps completed to comments.
Scaling:
Reduce the load on the barbell movements and choose a pull-up modification that allows you to complete at least 10 reps of each when fresh. Newer athletes should reduce the total volume of this workout.Intermediate Option:
For total reps:
3 sets of shoulder presses, ½ body weight
3 sets of strict pull-ups
3 sets of push presses, ½ body weight
3 sets of strict pull-ups 3 sets of push jerks, ½ body weight
3 sets of strict pull-upsRest 30 sec. between sets.
Beginner Option:
For total reps:
2 sets of shoulder presses, empty barbell
2 sets of assisted pull-ups
2 sets of push presses, empty barbell
2 sets of assisted pull-ups
2 sets of push jerks, empty barbell
2 sets of assisted pull-upsRest 30 sec. between sets.
Mayhem Daily Wod - 2157
Mayhem Daily Wod - 2157
For Time: 1-2-3-4-5-6-7-8-9-10 Squat Cleans (185/125) 10 Bench Press (135/95)
Friday 210507
Friday 210507
4 rounds for time:
Run 400 meters
Rest 2 min.Post time to comments.
Compare to 081024.Scaling:
Deconditioned athletes may need to jog or walk and shoot to complete each effort in 4 minutes or less. Be sure to warm up prior to starting, as this distance will be a sprint for intermediate and advanced athletes.Beginner Option:
3 rounds for time:
Jog 400 meters
Rest 3 min.
Mayhem Daily Wod - 2156
Mayhem Daily Wod - 2156
Partner You go - I go 2 rounds (each) 20/15 Standing Bike Erg 15 Deadlift (135/95) 10 HSPU 5 Burpee Box Get Overs (30/24) -into- 2 rounds (each) 20/15 Standing Bike Erg 10 Deadlift (225/155) 10 HSPU 5 Burpee Box Get Overs (30/24) -into- 2 rounds (each) 20/15 Standing Bike Erg 5 Deadlift (315/235) 10 HSPU 5 Burpee Box Get Overs (30/24) *Partner 1will complete a full round followed by Partner 2. Both partners must complete 2 rounds before increasing deadlift weight
Thursday 210506
Thursday 210506
Elizabeth
21-15-9 reps for time of:Cleans
Ring dips♀ 95 lb. ♂ 135 lb.
Post time to comments.
Compare to 200219.Scaling:
Elizabeth is a classic benchmark that should be completed relatively quickly. It can be performed with either squat cleans or power cleans. Decide which technique you’ll use before you start, then stick with it. Go lighter on the cleans and modify the ring dips so you can complete the work in fewer than 10 minutes.Intermediate Option:
15-12-9 reps for time of:
Cleans
Ring dips♀ 75 lb. ♂ 115 lb.
Beginner Option:
15-12-9 reps for time of:
Cleans
Push-ups♀ 55 lb. ♂ 75 lb.
Mayhem Daily Wod - 2155
Mayhem Daily Wod - 2155
For Time: 30 Snatch (95/55) 20 Snatch (135/95) 10 Snatch (185/115) 5 Snatch (205/155) * Athletes may Power or Squat Strength: Push Press 3 x 3 @ 80%
Tuesday 210504
Tuesday 210504
3 rounds for time:
12 left-hand Turkish get-ups
12 right-hand Turkish get-ups
3 legless rope climbs, 15-ft. rope♀ 35-lb. dumbbell
♂ 50-lb. dumbbellPost time to comments.
Compare to 200515.Scaling:
Choose a dumbbell weight that allows you to work diligently through the Turkish get-ups, completing the reps in 2-3 sets. Similarly, choose a rope climb modification that is challenging but allows you to keep moving.Intermediate Option:
3 rounds for time:
12 left-hand Turkish get-ups
12 right-hand Turkish get-ups
3 rope climbs, 15-ft. rope♀ 25-lb. dumbbell
♂ 35-lb. dumbbellBeginner Option:
3 rounds for time:
6 left-hand Turkish get-ups
6 right-hand Turkish get-ups
3 rope climbs, lying to standing♀ 5-lb. dumbbell
♂ 10-lb. dumbbell
Mayhem Daily Wod - 2153
Mayhem Daily Wod - 2153
25 Minute AMRAP 5 Strict Pull-Up 10 Push-Up
15 Air Squat
*All w/20lb/14lb vest.
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Pause Snatch Pull (pause at the top of the “finish”) + Power Snatch + Panda Pull + Snatch: (1+1+1+1) x 2 sets @ 60% 1RM Snatch
(1+1+1+1) x 2 sets @ 65% 1RM Snatch
*Rest 2 minutes between sets *
Snatch: 2x3 reps @ 70%
2x2 reps @ 75%
2x1 rep @ 80%.
* Rest 60-90 seconds between sets
Snatch Deadlift + High Hang Shrug: (3+5)x 3 sets @ 90% 1RM Snatch
* Rest 60-90 seconds between sets
In The Hole Front Squat: 5x3 (Build in weight)
Perform 5 Tall Box Jump in between front squat sets.
* rest 60-90 seconds between sets *
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