Monday 220207

3 rounds for time of:

25 deadlifts

Bike 1,000 meters

♀ 155 lb  ♂ 225 lb

Post time to comments.

Compare to 180603.



Scaling:

This is a medium-length workout. Try to keep moving with very short breaks. Reduce the deadlift load so you can complete each round in 3 sets or less and still push a good pace on the bike.

Intermediate Option:

 3 rounds for time of:

25 deadlifts

Bike 1,000 meters

♀ 125 lb  ♂ 185 lb

Beginner Option:

3 rounds for time of:

15 deadlifts

Bike 500 meters

♀ 65 lb  ♂ 95 lb

Sunday 220206

Time-Priority Fran

For reps:

60 seconds of thrusters

60 seconds of pull-ups

45 seconds of thrusters

45 seconds of pull-ups

30 seconds of thrusters

30 seconds of pull-ups

♀ 65 lb ♂ 95 lb

This workout takes 4.5 minutes, with no rest between exercises.
Post total reps completed to comments.



Scaling:

A classic combination of thrusters and pull-ups. Beginners can reduce the loading and modify the pull-up in order to push the pace with minimal rest.

Beginner Option:

For reps:

60 seconds of thrusters

60 seconds of jumping pull-ups

45 seconds of thrusters

45 seconds of jumping pull-ups

30 seconds of thrusters

30 seconds of jumping pull-ups

♀ 35 lb ♂ 45 lb

Mayhem Daily Wod - 2225

      Scaled

6 Sets:
3 Wall Walk
Row 200m 
3 Wall Walk
-rest 1:1 b/t sets-

 
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Friday 220204

Freestyle Diane

45 reps of each for time:

Deadlifts

Handstand push-ups

Partition as needed to complete 45 reps of each exercise as quickly as possible.

♀ 155 lb ♂ 225 lb

Post time and rep scheme used to comments.



Scaling:

If you did not perform Diane the last time it was programmed, perform the original benchmark and shoot for a PR. Newer athletes should reduce the deadlift weight and modify the handstand push-up.

Intermediate Option:

Diane

21-15-9 reps for time of:

Deadlifts

Handstand push-ups

♀ 155 lb ♂ 225 lb

Beginner Option:

21-15-9 reps for time of:

Deadlifts

Elevated push-ups

♀ 55 lb ♂ 75 lb

Mayhem Daily Wod - 2223

      MAC

3 Sets 
2 Min Fast
-Rest 60 Sec-
1 Min Fast
*Rest 4 Min between sets.

 
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Thursday 220203

For time:

60 sit-ups

50 toes-to-bars

40 GHD sit-ups

30 pull-ups

20 strict pull-ups

10 bar muscle-ups

Post time to comments.

Compare to 201227.



Scaling:

Modify the movements so you’re able to work through the reps with minimal rest. If you have not recently done a high volume of GHD sit-ups, reduce the range of motion. If you have not performed GHD sit-ups in a workout, do AbMat sit-ups instead.

Intermediate Option:

 For time:

50 sit-ups

40 toes-to-bars

30 GHD sit-ups to parallel

20 pull-ups

10 strict pull-ups

5 bar muscle-ups

Beginner Option:

For time:

50 sit-ups

40 hanging knee raises

30 jumping pull-ups

20 ring rows

10 low ring transitions

Mayhem Daily Wod - 2222

      WRD

2 Sets
30-20-10 (Ladies: 24-16-8)
Calorie Row
Overhead Squat (95/65)
-Rest 1:1-
30-20-10
Calorie Row (Ladies: 24-16-8)
Bench Press (50/35)
-Rest 1:1-
(4 total intervals)

 
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Wednesday 220202

1 minute of squat cleans (110/165 lb)

Rest 3 minutes

1 minute of squat cleans (125/185 lb)

Rest 3 minutes

1 minute of squat cleans (135/205 lb)

Rest 3 minutes

1 minute of squat cleans (110/165 lb)

Rest 3 minutes

1 minute of squat cleans (125/185 lb)

Rest 3 minutes

1 minute of squat cleans (135/205 lb)

Try for max reps each round without dropping the barbell. Post reps for each round to comments.

Compare to 140815.



Scaling:

Reduce the weight at each interval, beginning with a load you can move for the full minute without dropping the barbell. Newer athletes should focus less on a max set and more on squat clean mechanics.

Intermediate Option:

 1 minute of squat cleans (95/135 lb)

Rest 3 minutes

1 minute of squat cleans (110/165 lb)

Rest 3 minutes

1 minute of squat cleans (125/185 lb)

Rest 3 minutes

 1 minute of squat cleans (95/135 lb)

Rest 3 minutes

1 minute of squat cleans (110/165 lb)

Rest 3 minutes

1 minute of squat cleans (125/185 lb)

Beginner Option:

Squat clean

5-5-5-5-5-5

Rest 3 minutes between sets

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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