Monday 210503

4 rounds, each for time, of:

Bike 1 mile

Rest as needed between efforts.

Use a stationary bike, air bike, or find a 1-mile course to repeat each round.

Post times for each round to comments.

Compare to 200112.



Scaling:

Rest enough between rounds so that each effort can be performed at a sprint pace. Beginners can reduce the rounds and distance. Intermediate athletes can do this as prescribed.

Beginner Option:

3 rounds, each for time, of:

Bike ½ mile

Rest as needed between efforts.

Sunday 210502

Complete as many rounds as possible in 5 min. of:

3 deadlifts

7 push presses

♀ 185-lb. deadlift, 75-lb. push press

♂ 275-lb. deadlift, 115-lb. push press

Post rounds completed to comments.

Compare to 180208.



Scaling

This workout is moderately heavy and very fast. Pick loads that are challenging but still allow you to complete each set unbroken. If you are unsure of loading, go lighter and go faster.

Intermediate Option:

Complete as many rounds as possible in 5 min. of:

3 deadlifts

7 push presses

♀ 125-lb. deadlift, 55-lb. push press

♂ 185-lb. deadlift, 85-lb. push press

Beginner Option:

Complete as many rounds as possible in 5 min. of:

3 deadlifts

7 push presses

♀ 75-lb. deadlift, 35-lb. push press

♂ 115-lb. deadlift, 45-lb. push press

Mayhem Daily Wod - 21430

      
3 Rounds
100ft Farmer Carry (100s/70s)
30 GHD’s
30 Wall Balls (20/14)
    

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