Mayhem Daily Wod - 2145
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
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
Sunday 210404
Michael
3 rounds for time of:Run 800 meters
50 back extensions
50 sit-upsPost 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-upsBeginner Option:
3 rounds for time of:
Jog 400 meters
25 PVC pipe good mornings **
**25 AbMat sit-ups
Friday 210402
Friday 210402
10 rounds, each for time, of:
100-meter sprint
Rest 90 secondsPost 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
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
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
Wednesday 210331
6 rounds for time of:
2 rope climbs
10 ring dips
12 GHD sit-upsPost 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-upsBeginner Option:
4 rounds for time of:
2 assisted rope climbs
10 assisted dips
12 AbMat sit-ups
Mayhem Daily Wod - 21330
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 *
Mayhem Daily Wod - 21329
Mayhem Daily Wod - 21329
Teams of 2 (1:1) 10 Rounds (each) 12/10 Cal. Row 10 Jumping Split Lunges (5 each leg) 8 Toes to Bar
Monday 210329
Monday 210329
Hope
3 rounds of:Burpees
Power snatches
Box jumps
Thrusters
Chest-to-bar pull-ups♀ 55 lb., 20-in. box
♂ 75 lb., 24-in. boxHope has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. Each round takes five minutes, and a one-minute break is allowed between rounds. The clock does not reset or stop between exercises. On the call of "rotate," the athlete(s) must move to the next station immediately for a good score. One point is given for each rep.
Add your points and post them to comments.
Compare to 130706.Scaling:
Though identical in structure, each exercise in Hope is considerably more difficult than those in Fight Gone Bad. Try to maintain intensity throughout the 3 rounds by allowing for smaller sets and short breaks during the more challenging movements. Intermediate athletes may choose to attempt this Rx’d, while newer athletes should reduce the difficulty of each exercise.Beginner Option:
Burpees
Power snatches
Box step-ups
Squats
Ring rows♀ 15 lb., 12-in. box
♂ 25 lb., 16-in. box