Wednesday 220216

Row 5,000 meters

Post time to comments.

Compare to 210408.

Scaling:

Experienced athletes should try for a PR in this benchmark distance row. Newer athletes should reduce the distance to complete the row in around 25 minutes.

Beginner Option:

Row 3,000 meters

Mayhem Daily Wod - 22215

      Mayhem Gymnastics

Re-Test Day!
Max Effort: 3 minutes of Kipping Ring Muscle Ups


Scaling
Max Effort: 3 minutes of Box Ring Muscle Ups
*The lower the box the more scaled the skill

 
View Video

 
Sign Up for Our Programming
    

Tuesday 220215

For total reps:

3 sets of shoulder presses, ⅔ body weight

3 sets of strict pull-ups

3 sets of push presses, ⅔ body weight

3 sets of strict pull-ups

3 sets of push jerks, ⅔ body weight

3 sets of strict pull-ups

Rest 30 sec. between sets.

Post reps completed to comments.

Compare to 210508.



Scaling:

Reduce the load on the barbell movements and choose a pull-up modification that allows you to complete at least 10 reps of each when fresh. Newer athletes should reduce the total volume of this workout.

Intermediate Option:

For total reps:

3 sets of shoulder presses, ½ body weight

3 sets of strict pull-ups

3 sets of push presses, ½ body weight

3 sets of strict pull-ups
3 sets of push jerks, ½ body weight

3 sets of strict pull-ups

Rest 30 sec. between sets.

Beginner Option:

For total reps:

2 sets of shoulder presses, empty barbell

2 sets of assisted pull-ups

2 sets of push presses, empty barbell

2 sets of assisted pull-ups

2 sets of push jerks, empty barbell

2 sets of assisted pull-ups

Rest 30 sec. between sets.

Mayhem Daily Wod - 22214

      M30

EMOM 21 Minutes
Minute 1: 8 Bulgarian Split Squats (Each Leg)
Minute 2: 20 Sit Ups 
Minute 3: 3-5 Wall Walks

 
Sign Up for Our Programming
    

Monday 220214

For time:

10 single-leg squats

20 double-unders

20 single-leg squats

40 double-unders

30 single-leg squats

60 double-unders

40 single-leg squats

80 double-unders

50 single-leg squats

100 double-unders

Post time to comments.



Scaling:

Watch “Pistol Variations” and practice proper technique in the single-leg squats. If you are unable to perform single-leg squats with your heel on the ground throughout the rep, modify the movement to a box, as seen in the video.

Intermediate Option:

Complete as many reps as possible in 12 minutes:

10 single-leg squats

20 double-unders

20 single-leg squats

40 double-unders

30 single-leg squats

60 double-unders

40 single-leg squats

80 double-unders

50 single-leg squats

100 double-unders

Beginner Option:

For time:

10 single-leg squats to a box above parallel

20 single-unders

20 single-leg squats to a box above parallel

40 single-unders

30 single-leg squats to a box above parallel

60 single-unders

Mayhem Daily Wod - 22212

      Scaled

8 sets
10/8 Calorie Row
8 Burpee Over Row
10/8 Calorie Row
Rest 1:1 b/t sets
*Same Cals on all machines. If no machines then run 150m.

 
Sign Up for Our Programming
    

Saturday 220212

3 rounds for time of:

15 kettlebell swings

20 box jumps

250-m row

♀ 35-lb KB, 20-in box

♂ 53-lb KB, 24-in box

Post time to comments.



Scaling:

This is a fast workout. Set yourself up for success with quick transitions to keep the intensity high. Newer athletes can reduce the reps and shoot to complete the workout in 8 minutes or less.

Beginner Option:

3 rounds for time of:

10 kettlebell swings

15 box jumps

200-m row

♀ 13-lb KB, 12-in box

♂ 26-lb KB, 18-in box

Mayhem Daily Wod - 22211

      Compete

4 Sets:
10 Toes to Bar
10 Burpee Box Jump Overs (24”/20”)
10 Toes to Bar
10 Burpee Box Jump Overs (24”/20”)
10 Toes to Bar
-rest 1:1 b/t sets- 
*Open Prep & Quarterfinals, perform 3 times and score slowest set twice to keep the leaderboard clean

 
View Video

 
Sign Up for Our Programming
    

Friday 220211

6 rounds for time of:

5 hang power cleans

10 weighted lunges

♀105 lb  ♂ 155 lb

Then,

Handstand walk as far as possible in 4 minutes.

Rest as needed between the couplet and the handstand walk.

Post time to complete the couplet and distance walked to comments.



Scaling:

Reduce the load on the power clean in order to complete the sets without rest. If you have not developed the skill to walk on your hands, spend 4 minutes practicing by putting weight on your hands, i.e. a handstand hold, plank hold, bear crawl, or hold a weight overhead.

Intermediate Option:

 6 rounds for time of:

5 hang power cleans

10 weighted lunges

♀95 lb  ♂ 135 lb

Then,

Handstand walk as far as possible in 4 minutes.

Beginner Option:

3 rounds for time of:

5 hang power cleans

10 weighted lunges

♀55 lb  ♂ 75 lb

Then,

Bear crawl as far as possible in 2 minutes.

Mayhem Daily Wod - 22210

      MAC

4x50m Kick w/15 Sec Rest (Fins Optional)
4x50m Swim (Fins Optional) w/30 Sec Rest (Underwater kick as far as possible, Easy swim remainder)
100m Easy Swim
4x100m Swim w/20 Sec Rest (Negative Split)
4x100m Pull w/20 Sec Rest (Breathing Pattern 3/5 by 25m)
3x100m Swim w/20 Sec Rest (Descend 1-3)
3x100m Pull w/20 Sec Rest (Breathing Pattern 3/5 by 25m)

 
Sign Up for Our Programming