Sunday 220123

4 rounds for time of:

Lunge 100 meters

Run 300 meters

Wear a 14/20-lb weight vest.

Post time to comments.

Compare to 161110



Scaling:

While most athletes can lunge and run, newer athletes should reduce the rounds and perform the workout without a weight vest.

Beginner Option:

2 rounds for time of:

Lunge 100 meters

Run 300 meters

Mayhem Daily Wod - 22122

      Scaled

5 Sets:
12/9 Calorie Row
12 Box Jumps (24”/20”)
12 Deadlifts (155/105)
-rest 1:1 b/t sets-

 
View Video

 
Sign Up for Our Programming
    

Saturday 220122

Open Workout 15.4

Complete as many reps as possible in 8 minutes of:

3 handstand push-ups

3 cleans

6 handstand push-ups

3 cleans

9 handstand push-ups

3 cleans

12 handstand push-ups

6 cleans

15 handstand push-ups

6 cleans

18 handstand push-ups

6 cleans

21 handstand push-ups

9 cleans

Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

♀ 125 lb  ♂ 185 lb

Post reps completed to comments
Compare to 170209.



Scaling:

The beginner should practice time in the inversion, either in a handstand, or holding an object overhead. Athletes of all levels should first develop the strength in a strict handstand push-up before performing a kipping handstand push-up.

Beginner Option:

Complete as many reps as possible in 8 minutes of:

3 push presses

3 cleans

6 push presses

3 cleans

9 push presses

3 cleans

12 push presses

6 cleans

15 push presses

6 cleans

18 push presses

6 cleans

21 push presses

Etc., adding 3 reps to the push press each round, and 3 reps to the clean every 3 rounds.

♀ 55-lb push press, 65-lb clean

♂ 75-lb push press, 95-lb clean

Mayhem Daily Wod - 22121

      Compete

100 Double Unders
20 Thrusters (95/65)
-rest 4:00-
90 Double Unders
18 Thrusters (95/65)
-rest 4:00-
80 Double Unders
16 Thrusters (95/65)
-rest 4:00-
70 Double Unders
14 Thrusters (95/65)
*You must go faster on each subsequent interval than the prior interval

 
View Video

 
Sign Up for Our Programming
    

Friday 220121

5 rounds for time of:

21-cal row

12 burpee box jump-overs

1 legless rope climb

♀ 14-in box  ♂ 20-in box

Post time to comments.



Scaling:

Newer athletes should reduce the number of rounds and choose modifications that allow them to move consistently while maintaining high intensity.

Beginner Option:

3 rounds for time of:

15-cal row

9 burpee box jump overs

1 rope climb, lying to standing

♀ 6-in box  ♂ 12-in box

Mayhem Daily Wod - 22120

      MAC

6x (2 Min 30 Sec Easy (65-70 RPM), 30 Sec Sprint)
-Rest 2 Min-
6x (2 Min 30 Sec Mod (75-80 RPM), 30 Sec Sprint)
-Rest 2 Min-
6x (2 Min 30 Sec Mod (75-90 RPM), 30 Sec Sprint)
Total: 52 Min

 
Sign Up for Our Programming
    

Mayhem Daily Wod - 22119

      WRD

8 Sets
20/15 Cal Ski
15 Strict Handstand Push Up
10 Bar Muscle Up
-Rest 1:1-

 
Sign Up for Our Programming
    

Wednesday 220119

Thruster/push press/push jerk/split jerk 1-1-1-1-1-1-1 reps.

A thruster followed by a push press followed by a push jerk followed by a split jerk without dropping the bar is one rep.

Post loads to comments.

Compare to 201109.



Scaling:

Spend time during the warm-up working on all 4 movements in the complex. Determine which movement is the most limiting and base loading off of that. The beginner should focus on mechanics instead of loading. Select a load that allows you to perform the complex with excellent mechanics. Use the same load for all 7 reps.

Mayhem Daily Wod - 22118

      Mayhem Gymnastics

9 minute AMRAP
1 Wall Walk
30 Double Unders
20 Hollow Rocks
3 Wall Walks
30 Double Unders
20 Hollow Rocks
5 Wall Walk
...Continue to keep Double Unders and Hollow Rocks the same rep scheme and INCREASE Wall Walks by 2 reps each round.

 
View Video

 
Sign Up for Our Programming
    

Tuesday 220118

50-35-20 reps for time of:

Wall balls

Pull-ups

♀ 14-lb ball to 9 ft

♂ 20-lb ball to 10 ft

Post time to comments.



Scaling:

Reduce the load and modify the movements in order to complete big sets throughout.

Beginner Option:

25-15-10 reps for time of:

Wall balls

Jumping pull-ups

♀ 6-lb ball

♂ 10-lb ball