Mayhem Daily Wod - 211019

      Mayhem Gymnastics:
3 rounds of each skill: 30sec on/30 sec rest
Heel Box Toes to Bar
---rest 1 min ---
Banded Lat Pull Downs
---rest 1 min ---
Kipping Toes to bar
Complete all 3 rounds before moving to the next skill.
*Scaled: Replace Heel Box Toes to Bar with Heel Box Knee Raises

 
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Tuesday 211019

For time:

3-minute handstand hold

100 squats

50-meter handstand walk

100 squats

30 handstand push-ups

Perform handstand hold against a wall (with only the feet touching) and accumulate a total of 3 minutes before moving on to the squats.

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Compare to 181013.



Scaling:

If you are not highly proficient with handstands, modify each movement to a point that is manageable but challenging. Read How Long Can You Handstand It? for handstand tips and drills.

Intermediate Option:

For time:

2-minute handstand hold

100 squats

25-meter handstand walk

100 squats

20 handstand push-ups

Perform the handstand hold against a wall (with only the feet touching) and accumulate a total of 2 minutes before moving on to the squats.

Beginner Option:

For time:

2-minute inverted hold

50 squats

25-meter bear crawl

50 squats

30 knee push-ups

Perform the inverted hold with the hands on the ground and the feet or knees on a box and accumulate a total of 2 minutes before moving on to the squats.

Mayhem Daily Wod - 211018

      M30:

AMRAP 12:00
20 Cossack Squats (Total)
30 Alternating Leg V-Ups
50 Plate Hops/Line Hops


"The Chum Bucket Minimal"
AMRAP 12:00
20 Double Dumbbell Front Squats (50s/35s)
30 Alternating Leg V-Ups
50 Double Under

 
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Monday 211018

Back squat 10-8-6-4-2 reps

Shoulder press 10-8-6-4-2 reps

Deadlift 10-8-6-4-2 reps

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Compare to 200930.



Scaling:

Ideally, each set will be as heavy as possible, but newer athletes should start light and add weight as they are comfortable. Experienced athletes can establish a goal weight for the final set of each movement. Work backward to help guide the load choice for the initial sets. Spend at least 10-15 minutes warming up to the working load for the first set. If at any point your mechanics begin to deteriorate, decrease the load.

Intermediate Option:

Back squat 10-8-6-4 reps

Shoulder press 10-8-6-4 reps

Deadlift 10-8-6-4 reps

Beginner Option:

Back squat 8-8-8 reps

Shoulder press 8-8-8 reps

Deadlift 8-8-8 reps

Sunday 211017

60 toes-to-bars for time

*perform 12 burpees at the start of each minute

Post time to comments.



Scaling:

This couplet is sure to challenge your midline. Newer athletes should reduce the burpees to allow at least 30 seconds of work on the pull-up bar. Intermediate athletes can perform this workout as prescribed.

Beginner Option:

50 hanging knee raises for time

*perform 5 burpees at the start of each minute

Mayhem Daily Wod - 211016

      MBS:

3 Snatch Grip Push Press x 5 sets
* Try to be somewhere between 80-90% 1 RM Snatch
6 Front Box Squat
5 Front Box Squat
4 Front Box Squat
3 Front Box Squat
2 Front Box Squat
* Build to a heavy double
** Should be at parallel
6 Bench Press
5 Bench Press
4 Bench Press
3 Bench Press
2 Bench Press
* Build to a heavy double
10 Barbell Front Rack Step Up x 3 Sets
*5 Each side.
**This is for quality, not for load! Light foot touch on the way down.

 
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Mayhem Daily Wod - 211015

      Compete:

50-40-30-20-10
Push Ups
Calorie Row

 
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Friday 211015

Snatch 1-1-1-1-1-1-1 reps

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Compare to 191208.



Scaling:

Focus on excellent technique on every set. The beginner should focus on mechanics instead of loading. If you have a previous maximal load for this movement, use this as an opportunity to attempt a new PR. For more experienced athletes, only increase the load if your technique is consistent.

Beginner Option:

Snatch 3-3-2-2-2-1-1 reps

Mayhem Daily Wod - 211014

      MAC:

Warm-Up:/div> 
30 Sec Sprint at Max Effort,/div>
25 Sec Sprint at Max Effort,/div>
20 Sec Sprint at Max Effort,/div>
15 Sec Sprint at Max Effort,/div>
Rest: Full recovery (~3min) between sets./div>
Main Workout (after full recovery):/div> 
60 Sec at Max Effort./div> 
*Record 60 Sec total calories./div>

 
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Thursday 211014

Chelsea

Every minute on the minute for 30 minutes perform:

5 pull-ups

10 push-ups

15 squats

If you fall behind the clock, keep going for 30 minutes and see how many rounds you can complete.

If you've finished the workout before, this time add 1 rep to each exercise — i.e., 6 pull-ups, 11 push-ups, and 16 squats each minute — and see if you can go the full 30 minutes.

Post results to comments.

Compare to 180816.



Scaling:

For intermediate athletes, this benchmark has a built-in scale by requiring you to continue after you fail to meet the interval. Newer athletes should modify the movements and reps but try to maintain a similar interval structure.

Beginner Option:

Every minute on the minute for 20 minutes perform:

3 jumping pull-ups

6 knee push-ups

9 squats

If you fall behind the clock, keep going for 20 minutes and see how many rounds you can complete.