Wednesday 210519

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

Kettlebell swings

Sit-ups

♀ 16-kg KB ♂ 24-kg KB

Post time to comments.

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%)

 
View Video

 
Sign Up for Our Programming
    

Tuesday 210518

3 rounds for time of:

20 front squats

7 muscle-ups

♀ 125 lb. ♂ 185 lb.

Post time to comments.

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

 
View Video

 
Sign Up for Our Programming
    

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-

 
Sign Up for Our Programming
    

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