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Mayhem Daily Wod - 21510
Compete
Murph Prep Monday:
10 Minute AMRAP
200m Run
10 Strict Pull-Ups
-Rest 5 Minutes-
10 Minute AMRAP
200m Run
20 Push-Ups
-Rest 5 Minutes-
10 Minute AMRAP
200m Run
30 Air Squats
*All with 20lb/14lb Vest.
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Saturday 210508
For total reps:
3 sets of shoulder presses, ⅔ body weight
3 sets of strict pull-ups
3 sets of push presses, ⅔ body weight
3 sets of strict pull-ups
3 sets of push jerks, ⅔ body weight
3 sets of strict pull-upsRest 30 sec. between sets.
Post reps completed to comments.
Scaling:
Reduce the load on the barbell movements and choose a pull-up modification that allows you to complete at least 10 reps of each when fresh. Newer athletes should reduce the total volume of this workout.Intermediate Option:
For total reps:
3 sets of shoulder presses, ½ body weight
3 sets of strict pull-ups
3 sets of push presses, ½ body weight
3 sets of strict pull-ups 3 sets of push jerks, ½ body weight
3 sets of strict pull-upsRest 30 sec. between sets.
Beginner Option:
For total reps:
2 sets of shoulder presses, empty barbell
2 sets of assisted pull-ups
2 sets of push presses, empty barbell
2 sets of assisted pull-ups
2 sets of push jerks, empty barbell
2 sets of assisted pull-upsRest 30 sec. between sets.
Sunday 210502
Complete as many rounds as possible in 5 min. of:
3 deadlifts
7 push presses♀ 185-lb. deadlift, 75-lb. push press
♂ 275-lb. deadlift, 115-lb. push pressPost rounds completed to comments.
Compare to 180208.Scaling
This workout is moderately heavy and very fast. Pick loads that are challenging but still allow you to complete each set unbroken. If you are unsure of loading, go lighter and go faster.Intermediate Option:
Complete as many rounds as possible in 5 min. of:
3 deadlifts
7 push presses♀ 125-lb. deadlift, 55-lb. push press
♂ 185-lb. deadlift, 85-lb. push pressBeginner Option:
Complete as many rounds as possible in 5 min. of:
3 deadlifts
7 push presses♀ 75-lb. deadlift, 35-lb. push press
♂ 115-lb. deadlift, 45-lb. push press
Wednesday 210428
For time:
100 L pull-ups
Post time to comments.
Compare to 191127.Scaling:
This single-modality workout will test your muscle stamina. Reduce the reps and modify the movement while keeping it challenging. All athletes should choose something that works both pulling strength and midline stabilization.Intermediate Option:
For time:
50 L pull-upsBeginner Option:
Complete at many rounds as possible in 15 min. of:
5 assisted pull-ups
15-second L-sit or tuck sit
Thursday 210422
Complete as many rounds as possible in 12 min. of:
3 snatches
6 clean and jerks
9 chest-to-bar pull-ups
54 double-unders♀ 105 lb. ♂ 135 lb.
Post rounds completed to comments.
Compare to 151106.Scaling:
Experienced athletes should choose a load on the barbell that is a moderately heavy weight, yet allows them to touch-and-go or perform fast singles on the snatch and clean and jerk. Similarly, the pull-up variant should be fast and unbroken for the early rounds. Newer athletes should use a dowel or empty barbell and focus on mechanics for the lifting portion, and modify the gymnastics movements. Aim for at least 3 rounds in 12 minutes.Intermediate Option:
Complete as many rounds as possible in 12 min. of:
3 snatches
6 clean and jerks
9 pull-ups
36 double-unders♀ 85 lb. ♂ 115 lb.
Beginner Option:
Complete as many rounds as possible in 12 min. of:
3 snatches
6 clean and jerks
9 ring rows
54 single-unders♀ 35 lb. ♂ 55 lb.
Wednesday 210421
Five 3-minute rounds of:
Run 200 meters with a medicine ball
Max reps wall-ball shotsRest 1 min. between rounds.
♀ 14-lb. ball to 9 ft.
♂ 20-lb. ball to 10 ft.Post number of wall-ball shots completed each round to comments.
Scaling:
The run portion should be completed in less than 90 seconds, to allow at least 90 seconds to perform wall-ball shots. Choose a medicine ball and target height that allows you to hang on for a large set. Intermediate athletes can complete this as prescribed.Beginner Option:
Four 3-minute rounds of:
Jog 100 meters with a medicine ball
Max reps wall-ball shotsRest 1 min. between rounds.
♀ 6-lb. ball to 8 ft.
♂ 10-lb. ball to 9 ft.
Tuesday 210420
For time:
100 burpee pull-ups
Ideally, the pull-up bar is 1 foot above your reach.
Post time to comments.
Compare to 150328.Scaling:
This workout is a mental grind. Newer athletes can adjust to a time-priority approach and work at a continuous pace. Intermediate athletes can do this workout as prescribed.Beginner Option:
Complete as many reps in 12 minutes of:
Jump touch burpees
Mayhem Daily Wod - 21419
12 Min AMRAP
200m Run
10 Strict Pull-Up
-Rest 2 Min-
12 Min AMRAP
200m Run
20 Push-Up
-Rest 2 Min-
12 Min AMRAP
200m Run
30 Air Squat
*2 options:
#1 at bodyweight
#2 with 20lb/14lb Vest.
Saturday 210417
In 15 minutes, complete as much as possible of:
1 deadlift
50-m run
2 deadlifts
100-m run
3 deadlifts
150-m run
4 deadlifts
200-m run
Etc.♀ 185 lb. ♂ 275 lb.
Post total completed to comments.
Scaling:
Choose a load that is challenging but that you can complete unbroken for the first few rounds. As the reps and distances increase, plan on smaller sets with short breaks to maintain intensity for as long as possible.Intermediate Option:
In 15 minutes, complete as much as possible of:
1 deadlift
50-m run
2 deadlifts
100-m run
3 deadlifts
150-m run
4 deadlifts
200-m run
Etc.
♀ 125 lb. ♂ 185 lb.Beginner Option:
In 10 minutes, complete as much as possible of:
1 deadlift
50-m run
2 deadlifts
100-m run
3 deadlifts
150-m run
4 deadlifts
200-m run
Etc.
♀ 75 lb. ♂ 115 lb.
Wednesday 210414
10 rounds of:
1 minute of rowing
Rest 15 seconds
30 seconds of ring dips
Rest 15 secondsPost total calories rowed and dips completed to comments.
Compare to 140425.Scaling:
Intermediate athletes can do these intervals as prescribed, while newer athletes will want to modify the ring dip and potentially decrease the number of rounds.Beginner Option:
7 rounds of:
1 minute of rowing
Rest 15 seconds
30 seconds of assisted push-ups
Rest 15 seconds