Monday 210503
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 mileRest as needed between efforts.
Sunday 210502
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 pressPost 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 pressBeginner 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
Mayhem Daily Wod - 21430
3 Rounds 100ft Farmer Carry (100s/70s) 30 GHD’s 30 Wall Balls (20/14)
Friday 210430
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
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
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
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
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-upsBeginner 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
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
Monday 210426
5 rounds for time of:
15 strict handstand push-ups
15 strict ring dips
1,000-m rowPost 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 rowBeginner Option:
3 rounds for time of:
15 assisted push-ups
15 assisted ring dips
750-m row