Mayhem Daily Wod - 2221

      Mayhem Gymnastics

Every minute add 1 Kipping Ring MuscleUp and begin each round with 1 Strict Ring Muscle Up
The workout is complete when you can no longer fit the number into the prescribed minute.
For example:
Minute 1:
1 Strict Ring MuscleUp
1 Kipping Ring MuscleUp
Minute 2:
1 Strict Ring MuscleUp
2 Kipping Ring MuscleUp
Minute 3:
1 Strict Ring MuscleUp
3 Kipping Ring MuscleUp
etc...
Once you get to failure, rest until the next minute and complete max effort Ring Support hold
Scaling:
Death by Box Ring MuscleUps
Every minute add 1 Box Ring MuscleUp
Minute 1:
1 Box Ring MuscleUp
Minute 2:
2 Box Ring MuscleUp
Minute 3:
3 Strict Ring MuscleUp
etc...

 
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Mayhem Daily Wod - 22131

      M30

4 Sets:
100m Run (as 4x25m shuttle sprint)
10 Burpees
10 Jumping Air Squats
100m Run (as 4x25m shuttle sprint)
10 Burpees 
10 Jumping Air Squats 
-Rest 1:00 B/T Sets-

 
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Monday 220131

Five 2-minute rounds of:

20 dumbbell box step-ups

Max reps of dumbbell push presses

Rest 2 minutes between rounds

♀ 35-lb DBs and 16-in box

♂ 50-lb DBs and 20-in box

Post push press reps completed each round to comments.

Compare to 200324.



Scaling:

Choose weights for the step-ups that allow you to complete the reps in 1 minute or less. Beginner-level athletes can reduce the number of rounds.

Intermediate Option:

 Five 2-minute rounds of:

20 dumbbell box step-ups

Max reps of dumbbell push presses

Rest 2 minutes between rounds

♀ 30-lb DBs and 16-in box

♂ 40-lb DBs and 20-in box

Beginner Option:

Three 2-minute rounds of:

20 dumbbell box step-ups

Max reps of dumbbell push presses

Rest 2 minutes between rounds

♀ 10-lb DBs and 8-in box

♂ 15-lb DBs and 10-in box

Sunday 220130

Overhead squat 5-5-5 reps

Snatch balance 3-3-3 reps

Hang squat snatch 1-1-1 reps

Post loads to comments.

Compare to 161004.



Scaling:

Most athletes can perform this workout as written. Experienced athletes can go as heavy as possible, while newer athletes can use this workout as an opportunity to drill the movements.

Mayhem Daily Wod - 22129

      Scaled

2 Sets
3 Rounds
10 Power Snatches (95/65)
2 Wall Walk
-Rest 5 minutes b/t sets-

 
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Saturday 220129

For time:

Bike 3,000 meters

75 kettlebell swings

Row 1,000 meters

60 wall-ball shots

Run 800 meters

45 pull-ups

♀ 24-kg KB, 14-lb ball

♂ 32-kg KB, 20-lb ball

Post time to comments.

Compare to 130629.



Scaling:

Beginner-level athletes should reduce the overall volume of this workout. Intermediate athletes can do this workout as prescribed and complete as much work as possible in 25 minutes or less.

Beginner Option:

For time:

Bike 1,500 meters

40 kettlebell swings

Row 500 meters

30 wall-ball shots

Run 400 meters

20 assisted pull-ups

♀ 8-kg KB, 6-lb ball

♂ 12-kg KB, 10-lb ball

Mayhem Daily Wod - 22128

      Compete

15-10-5 
Sandbag Cleans (100/70)
5-3-1
Rope Climbs
*Sub power cleans (135/95) if needed

 
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Mayhem Daily Wod - 22127

      MAC

50m Warm-Up
2 Sets
· 200m Kick, Rest 1 Min
· 150m Pull, Rest 1 Min
· 100m Kick, Rest 1 Min
· 50m Max Effort, 
*Rest 1 Min between sets.
12x 25m Swim (1 Easy, 1 Easy, 1 No Breathing), w/30 Sec Rest,
50m Warm-Down
Total: 1400m

 
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Thursday 220127

Back squat 2-2-2-2-2-2-2-2-2-2 reps

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Compare to 180625.



Scaling:

Athletes at all skill levels should perform doubles. Experienced athletes can go as heavy as possible, while newer athletes can use this workout as an opportunity to drill the movement.

Mayhem Daily Wod - 22126

      WRD

15 Min AMRAP (Barefoot)
300m Run
10 Strict Pull Up
300m Run
20 Push Up

 
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