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

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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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Tuesday 220125

For time:

100 double-unders

21 front squats

21 push presses

100 double-unders

15 front squats

15 push presses

100 double-unders

9 front squats

9 push presses

♀ 75 lb. ♂ 115 lb.

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Compare to 141010.



Scaling:

If you’re new to the double-under, spend some time practicing during your warm-up. If you’re unable to string sets of double-unders together, perform single-unders for this workout so that you can keep moving.

Intermediate Option:

 For time:

75 double-unders

21 front squats

21 push presses

75 double-unders

15 front squats

15 push presses

75 double-unders

9 front squats

9 push presses

♀ 75 lb. ♂ 115 lb.

Beginner Option:

For time:

100 single-unders

21 front squats

21 push presses

100 single-unders

15 front squats

15 push presses

100 single-unders

9 front squats

9 push presses

♀ 22 lb. ♂ 35 lb.

Mayhem Daily Wod - 22124

      M30

100 Double Unders
5 Sets:
1 Minute Max Alternating Leg V-Ups
1 Minute Max Burpees 
1 Minute Max Plate Hops
-Rest 1 Minute-

 
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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