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

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

5 rounds for time of:

15 strict handstand push-ups

15 strict ring dips

1,000-m row

Post 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 row

Beginner Option:

3 rounds for time of:

15 assisted push-ups

15 assisted ring dips

750-m row

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.