Saturday 210123

Complete as many rounds as possible in 20 minutes of:

25 burpees

15 bodyweight back squats

Post rounds completed to comments.

Compare to 091122.



Scaling:

This long couplet will challenge your will as much as your body. Choose reps and loads that allow you to maintain a steady pace with limited breaks. You may or may not be able to complete the squats in one set, and the later rounds will be particularly challenging. Newer athletes might want to reduce the duration of the workout.

Intermediate Option:

Complete as many rounds as possible in 20 minutes of:

20 burpees

10 reps ¾ bodyweight back squats

Beginner Option:

Complete as many rounds as possible in 15 minutes of:

12 burpees

12 empty-bar back squats

Friday 210122

3 rounds for time of:

30 pull-ups

400-meter run

Post time to comments.

Compare to 170816.



Scaling:

This workout contains a high volume of pull-ups. Reduce the pull-up reps so that each round takes no more than 3-4 sets to complete. Try to maintain intensity on the runs.

Intermediate Option:

3 rounds for time of:

20 pull-ups

400-meter run

Beginner Option:

3 rounds for time of:

20 assisted pull-ups

200-meter run

Mayhem Daily Wod - 21121

      
2 position (Floor + Hang) Cleans:
(1+1) x 2 sets @ 80% 1RM Clean
 (1+1) x 3 sets @ 85% 1RM Clean
10 min to build to a challenging weight and complete three successful sets (Squat Clean + Hang Squat Clean)
 
 
 
Workout:
Partner
800/600m Row
40 Double DB Deadlifts (50’s/35’s)
800/600m Ski
40 Double DB Shoulder to Overhead (50’s/35’s)
1600/1200m Bike Erg
40 Double DB Squats (50’s/35’s)
1600/1200m Bike Erg
40 Double DB Shoulder to Overhead (50’s/35’s)
800/600m Ski
40 Double DB Deadlifts (50’s/35’s)
800/600m Row
    

Wednesday 210120

7 rounds for time of:

Row 100♀ / 150♂meters in as few pulls as possible

After each row, perform 1 bodyweight front squat for each pull taken — e.g., if it takes 12 pulls on the rower, complete 12 front squats before starting the next round. Reset the rower prior to each round.

Post time and number of pulls each round to comments.



Scaling:

This workout encourages hard pulls on the rower. Increase the damper setting and slow your cadence to minimize the number of pulls each round. Choose a front-squat weight that is heavy but can be completed unbroken when fresh.

Intermediate Option:

7 rounds for time of:

Row 100♀ / 150♂meters in as few pulls as possible

After each row, perform 3/4 bodyweight front squat for each pull taken.

Beginner Option:

4 rounds for time of:

Row 100♀ / 150♂meters in as few pulls as possible

After each row, perform 1 front squat for each pull taken.

♀ 35 lb.  ♂ 55 lb.

Mayhem Daily Wod - 21119

      
2 Snatch Pulls + 2 Snatch:

 (2+2) x 2 sets @ 73% 1RM Snatch

(2+2) x 3 sets @ 78% 1RM Snatch


Workout:
Task Tabata
300 reps for time, following the pattern:
20 seconds of pull-ups
-Rest 10 seconds-
20 seconds of push-ups
-Rest 10 seconds-
20 seconds of step-back lunges
-Rest 10 seconds-
20 seconds of squats
-Rest 10 seconds-
    

Tuesday 210119

Complete as many rounds as possible in 12 minutes of:

20 GHD sit-ups

10 left-arm overhead walking lunges

10 right-arm overhead walking lunges

♀ 40-lb. dumbbell

♂ 60-lb. dumbbell

Post rounds completed to comments.

Compare to 200604.



Scaling:

Modify this workout so you can complete several rounds quickly and without rest. It should tax your legs and midline while challenging your overhead flexibility. This is a good opportunity for intermediate athletes to get some exposure to the GHD sit-up, but they should do so with caution and be mindful of its potency.

Intermediate Option:

Complete as many rounds as possible in 12 minutes of:

10 GHD sit-ups

10 left-arm overhead walking lunges

10 right-arm overhead walking lunges

♀ 30-lb. dumbbell

♂ 45-lb. dumbbell

Beginner Option:

Complete as many rounds as possible in 12 minutes of:

10 AbMat sit-ups

10 walking lunges

20-yard waiter walk

♀ 10-lb. dumbbell

♂ 20-lb. dumbbell

Monday 210118

Complete as many rounds as possible in 20 minutes of:

4 strict pull-ups

8 push-ups with feet on a box

12 med-ball cleans

♀ 20-in.box, 14-lb. ball

♂ 24-in.box, 20-lb. ball

Post rounds completed to comments.



Scaling:

Modify the pull-ups and push-ups so you can move through the reps without failing in the early rounds. Reduce workout duration and load on the medicine ball so that you can keep moving the entire time.

Intermediate Option:

Complete as many rounds as possible in 20 minutes of:

2 kipping + 2 strict pull-ups

8 push-ups

12 med-ball cleans

♀ 10-lb. ball

♂ 14-lb. ball

Beginner Option:

Complete as many rounds as possible in 15 minutes of:

4 assisted pull-ups

8 assisted push-ups

12 med-ball cleans

♀ 6-lb. ball

♂ 10-lb. ball

Saturday 210116

5 rounds for time of:

50 double-unders

15 box jumps

1 shuttle sprint (5 yards, 10 yards, 15 yards)

Rest 2 minutes

♀ 20-in. box ♂ 24-in. box

Post time to comments.



Scaling:

Reduce the reps and difficulty of the jumps so you can sprint each interval.

Intermediate Option:

5 rounds for time of:

35 double-unders

12 box jumps

1 shuttle sprint (5 yards, 10 yards, 15 yards)

Rest 2 minutes

♀ 15-in. box ♂ 20-in. box

Beginner Option:

5 rounds for time of:

25 single-unders

10 box jumps

1 shuttle sprint (5 yards, 10 yards, 15 yards)

Rest 2 minutes

♀ 6-in. box ♂ 12-in. box

Mayhem Daily Wod - 21115

      
For Time:
21-15- 9
Overhead Squats (95/65)
Chest to Bar
 
- Rest 5:00 -
 
For Time:
45 OVHS (95/65)
45 Chest to Bar
    

Friday 210115

4 rounds for time of:

400-m run

1-minute handstand hold

Post time to comments.

Compare to 191126.



Scaling:

This pairing of dynamic and static movements should be completed quickly, with a fast running pace and nearly unbroken holds. Advanced athletes may choose to scale up and hold the handstands in free space.

Intermediate Option:

Can be completed as Rx’d

Beginner Option:

3 rounds for time of:

400-m run

1-minute plank hold