Thursday 210408

Row 5,000 meters

Post time to comments.

Compare to 190227.



Scaling:

Experienced athletes should try for a PR in this benchmark distance row. Newer athletes should reduce the distance to complete the row in around 25 minutes.

Beginner Option:

Row 3,000 meters

Tuesday 210406

Complete as many rounds as possible in 12 minutes of:

1-2-3-4-5 reps of:

Squat clean

Strict chest-to-bar pull-up

After finishing the round of 5, start over at 1 and work through the ladder again.

♀ 125 lb. ♂ 185 lb.

Post rounds completed to comments.



Scaling:

Choose a load for the cleans that is heavy but requires minimal rest between reps when fresh. Similarly, modify the pull exercise so you can keep moving while still being challenged.

Intermediate Option:

Complete as many rounds as possible in 12 minutes of:

1-2-3-4-5 reps of:

Squat clean

Strict pull-up

After finishing the round of 5, start over at 1 and work through the ladder again.

♀ 105 lb. ♂ 155 lb.

Beginner Option:

Complete as many rounds as possible in 12 minutes of:

5 squat cleans

5 assisted pull-ups

♀ 35 lb. ♂ 45 lb.

Mayhem Daily Wod - 2145

      
10:00 to establish 1RM Back Squat
 
 Workout:
3 rounds:
5 Muscle Ups
9 Hang power cleans (135/95)
7 Shoulder to Overhead (135/95)
50 Double Unders


-Rest until 15:00-



15 Muscle Ups

27 Hang power cleans (135/95)
21 Shoulder to Overhead (135/95)
150 Double Unders
    

Monday 210405

Bench press 5-5-3-3-3-1-1-1-1 reps

Post loads to comments.



Scaling:

Most athletes can complete this lifting day as prescribed. Newer athletes should start light, focus on mechanics, and slowly add weight as they are comfortable.

Sunday 210404

Michael

3 rounds for time of:

Run 800 meters

50 back extensions

50 sit-ups

Post time to comments.

Compare to 201218.



Scaling:

This Hero Workout contains a high volume of each exercise, broken into large sets.  Newer athletes should consider decreasing the reps of each movement.

Intermediate Option:

3 rounds for time of:

Run 800 meters

35 back extensions

35 sit-ups

Beginner Option:

3 rounds for time of:

Jog 400 meters

25 PVC pipe good mornings **

**25 AbMat sit-ups

Friday 210402

10 rounds, each for time, of:

100-meter sprint

Rest 90 seconds

Post times for each round to comments.

Compare to 171217.



Scaling:

The rest between rounds should allow you to feel recovered for the next effort. Increase the rest time if needed. Intermediate athletes can do this workout as prescribed. Commit to a thorough warm-up and gradually increase the speed of your running before attempting an all out sprint.

Beginner Option:

6 rounds, each for time, of:

100-meter run

Rest 2 minutes

Thursday 210401

Overhead squat 3-2-2-2-1-1-1-1-1 reps

Post loads to comments.

Compare to 050731.



Scaling:

Focus on excellent technique for every set. If you have a previous 1-rep max, try to set a new PR. Add weight for each set, but only if movement quality is consistent. Intermediate athletes can perform this workout as prescribed. Newer athletes can increase the reps to encourage more practice with the lift.

Beginner Option:

Overhead squat 5-5-5-3-3-3-3-3 reps

Mayhem Daily Wod - 21331

      
8 Dumbbell Hang Clean And Jerks (50s/35s)
10-20-30-40-50-40-30-20-10
Double Unders
    

Wednesday 210331

6 rounds for time of:

2 rope climbs

10 ring dips

12 GHD sit-ups

Post time to comments.



Scaling:

Each round should be fast and nearly unbroken. Modify the exercises and reduce reps to allow you to maintain intensity throughout the workout.

Intermediate Option:

6 rounds for time of:

1 rope climbs

7 ring dips

9 GHD sit-ups

Beginner Option:

4 rounds for time of:

2 assisted rope climbs

10 assisted dips

12 AbMat sit-ups

Mayhem Daily Wod - 21330

      
5x10 Back Squat @60%
  
 
Workout:
For Time:
30/24 Calorie Assault Bike
20 Burpee Box Jump Overs (30/24) *
10 Sandbag Cleans (150/100)
* Athletes can use hands for BBJO *