Sunday 210425

5 rounds for time of:

3 power cleans

60-yard shuttle sprint (5-10-15 yards)

♀ 155 lb. ♂ 225 lb.

Post time to comments.



Scaling:

This couplet should be heavy and fast. Choose a weight that is heavy, yet allows you to complete 3 touch-and-go reps or quick singles. Push the sprints. Don’t jog.

Intermediate Option:

5 rounds for time of:

3 power cleans

60-yard shuttle sprint (5-10-15 yards)

♀ 125 lb. ♂ 185 lb.

Beginner Option:

5 rounds for time of:

3 power cleans

60-yard shuttle sprint (5-10-15 yards)

♀ 55 lb. ♂ 75 lb.

Saturday 210424

Back squat 10-10-10-10-10 reps

Post loads to comments.

Compare to 171019.



Scaling:

Most athletes can do this lifting as prescribed. Experienced athletes can go as heavy as possible, while newer athletes can use this session as an opportunity to drill the movement.

Thursday 210422

Complete as many rounds as possible in 12 min. of:

3 snatches

6 clean and jerks

9 chest-to-bar pull-ups

54 double-unders

♀ 105 lb. ♂ 135 lb.

Post rounds completed to comments.

Compare to 151106.



Scaling:

Experienced athletes should choose a load on the barbell that is a moderately heavy weight, yet allows them to touch-and-go or perform fast singles on the snatch and clean and jerk. Similarly, the pull-up variant should be fast and unbroken for the early rounds. Newer athletes should use a dowel or empty barbell and focus on mechanics for the lifting portion, and modify the gymnastics movements. Aim for at least 3 rounds in 12 minutes.

Intermediate Option:

Complete as many rounds as possible in 12 min. of:

3 snatches

6 clean and jerks

9 pull-ups

36 double-unders

♀ 85 lb. ♂ 115 lb.

Beginner Option:

Complete as many rounds as possible in 12 min. of:

3 snatches

6 clean and jerks

9 ring rows

54 single-unders

♀ 35 lb. ♂ 55 lb.

Mayhem Daily Wod - 21421

      
For Time:
30 GHD’s
50 Push Press (95/65)
30 GHD’s
50 Handstand Push Ups
30 GHD’s
    

Wednesday 210421

Five 3-minute rounds of:

Run 200 meters with a medicine ball

Max reps wall-ball shots

Rest 1 min. between rounds.

♀ 14-lb. ball to 9 ft.

♂ 20-lb. ball to 10 ft.

Post number of wall-ball shots completed each round to comments.



Scaling:

The run portion should be completed in less than 90 seconds, to allow at least 90 seconds to perform wall-ball shots. Choose a medicine ball and target height that allows you to hang on for a large set. Intermediate athletes can complete this as prescribed.

Beginner Option:

Four 3-minute rounds of:

Jog 100 meters with a medicine ball

Max reps wall-ball shots

Rest 1 min. between rounds.

♀ 6-lb. ball to 8 ft.

♂ 10-lb. ball to 9 ft.

Tuesday 210420

For time:

100 burpee pull-ups

Ideally, the pull-up bar is 1 foot above your reach.

Post time to comments.

Compare to 150328.



Scaling:

This workout is a mental grind. Newer athletes can adjust to a time-priority approach and work at a continuous pace. Intermediate athletes can do this workout as prescribed.

Beginner Option:

Complete as many reps in 12 minutes of:

Jump touch burpees

Mayhem Daily Wod - 21419

      
12 Min AMRAP
200m Run
10 Strict Pull-Up
-Rest 2 Min-
12 Min AMRAP
200m Run
20 Push-Up
-Rest 2 Min-
12 Min AMRAP
200m Run
30 Air Squat
 
*2 options: 
#1 at bodyweight
#2 with 20lb/14lb Vest.
    

Sunday 210418

21-15-9 reps for time of:

Parallette handstand push-up

Bar muscle-up

Post time to comments.

Compare to 160603.



Scaling:

Choose modifications that are challenging but allow you to complete the reps in 3-4 sets per movement.

Intermediate Option:

For time:

21-15-9 reps:

Handstand push-up

15-12-9 reps:

Bar muscle-up

Beginner Option:

21-15-9 reps for time of:

Assisted push-up

Assisted pull-up

Saturday 210417

In 15 minutes, complete as much as possible of:

1 deadlift

50-m run

2 deadlifts

100-m run

3 deadlifts

150-m run

4 deadlifts

200-m run

Etc.

♀ 185 lb. ♂ 275 lb.

Post total completed to comments.



Scaling:

Choose a load that is challenging but that you can complete unbroken for the first few rounds. As the reps and distances increase, plan on smaller sets with short breaks to maintain intensity for as long as possible.

Intermediate Option:

In 15 minutes, complete as much as possible of:

1 deadlift

50-m run

2 deadlifts

100-m run

3 deadlifts

150-m run

4 deadlifts

200-m run

Etc.

♀ 125 lb. ♂ 185 lb.

Beginner Option:

In 10 minutes, complete as much as possible of:

1 deadlift

50-m run

2 deadlifts

100-m run

3 deadlifts

150-m run

4 deadlifts

200-m run

Etc.

♀ 75 lb. ♂ 115 lb.

Friday 210416

Snatch balance 3-3-3-3-3 reps

Post loads to comments.

Compare to 170121.



Scaling:

Most athletes can do this lifting as prescribed. Experienced athletes can go as heavy as possible, while newer athletes can use this session as an opportunity to drill the movement.