Mayhem Daily Wod - 21121
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
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 possibleAfter 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 possibleAfter each row, perform 1 front squat for each pull taken.
♀ 35 lb. ♂ 55 lb.
Mayhem Daily Wod - 21119
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:
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-
Task Tabata
Tuesday 210119
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. dumbbellPost 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. dumbbellBeginner 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
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. ballPost 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. ballBeginner 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
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
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
Friday 210115
4 rounds for time of:
400-m run
1-minute handstand holdPost 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’dBeginner Option:
3 rounds for time of:
400-m run
1-minute plank hold
Mayhem Daily Wod - 21114
Mayhem Daily Wod - 21114
3 Position Clean (1x hang clean + 1x clean below the knees, 1x clean from the floor) 2 sets x 1+1+1 @ 75% 1 RM clean 3 sets x 1+1+1 @80% 1 RM clean - Rest 2 minutes between sets - Workout: 2:00 Amrap (6 sets) 20/15 Cal. Assault Bike Max DIstance Farmers Carry (2x100s/2x70s) Rest 1:00 between sets
Thursday 210114
Thursday 210114
Andi
For time:100 hang power snatches
100 push presses
100 sumo deadlift high pulls
100 front squats♀ 45 lb. ♂ 65 lb.
Post time to comments.
Scaling:
Choose a weight that is appropriately light and plan to break each exercise into multiple sets. Like with her cousin Angie, the goal for Andi is to finish all 400 reps as quickly as possible, so take short breaks that allow continuous movement.Intermediate Option:
100 hang power snatches
100 push presses
100 sumo deadlift high pulls
100 front squats♀ 35 lb. ♂ 45 lb.
Beginner Option:
50 hang power snatches
50 push presses
50 sumo deadlift high pulls
50 front squats♀ 22 lb. ♂ 35 lb.