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

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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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Wednesday 220126

4 rounds of:

3 minutes of rowing

1 minute of muscle-ups

Post calories rowed and muscle-up reps completed to comments.

Compare to 150207.



Scaling:

Most athletes can maintain the structure of this workout. Modify the muscle-up to a pull and a push.

Beginner Option:

3 rounds of:

3 minutes of rowing

1 minute of 3 ring rows + 3 push-ups

Mayhem Daily Wod - 22125

      MBS

3 Front Squats x 5 sets @ 75% of 1RM Front Squat
* Rest as needed between sets *
3 Snatch Grip Deadlift x 3 sets @100% of 1RM Snatch
* Rest 60-90 seconds between sets *

 
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