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. dumbbell

Post 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. dumbbell

Beginner 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

      

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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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