5 rounds for time of: 3 power cleans 60-yard shuttle sprint (5-10-15 yards) ♀ 155 lb. ♂ 225 lb. Post time to comments. Scaling: This couplet should be heavy and fast. Choose a weight that is heavy, yet allows you to complete 3 touch-and-go reps or quick singles. Push the sprints. Don’t jog. Intermediate Option: 5 rounds for time of: 3 power cleans 60-yard shuttle sprint … [Read more...] about Sunday 210425
For Time
Mayhem Daily Wod – 21421
For Time: 30 GHD’s 50 Push Press (95/65) 30 GHD’s 50 Handstand Push Ups 30 GHD’s … [Read more...] about Mayhem Daily Wod – 21421
Sunday 210418
21-15-9 reps for time of: Parallette handstand push-up Bar muscle-up Post time to comments. Compare to 160603. Scaling: Choose modifications that are challenging but allow you to complete the reps in 3-4 sets per movement. Intermediate Option: For time: 21-15-9 reps: Handstand push-up 15-12-9 reps: Bar muscle-up Beginner Option: 21-15-9 reps for time of: Assisted … [Read more...] about Sunday 210418
Mayhem Daily Wod – 21413
Workout: 3 Rounds 10 Strict Handstand Push Ups 10 Dumbbell Hang Power Cleans (50s/35s) 50 Double Unders - Rest 1:00 - 3 Rounds 10 Handstand Push Ups 10 Dumbbell Push Press (50s/35s) 50 Double Unders … [Read more...] about Mayhem Daily Wod – 21413
Thursday 210408
Row 5,000 meters Post time to comments. Compare to 190227. Scaling: Experienced athletes should try for a PR in this benchmark distance row. Newer athletes should reduce the distance to complete the row in around 25 minutes. Beginner Option: Row 3,000 meters … [Read more...] about Thursday 210408
Mayhem Daily Wod – 2148
4 Rounds 800/650m Bike Erg 20 Synchro DB Snatches (50/35) 15yd Synchro DB Lunge (50/35) 20 Synchro Pushups 15yd Synchro DB Lunge (50/35) … [Read more...] about Mayhem Daily Wod – 2148
Mayhem Daily Wod – 2145
10:00 to establish 1RM Back Squat Workout: 3 rounds: 5 Muscle Ups 9 Hang power cleans (135/95) 7 Shoulder to Overhead (135/95) 50 Double Unders -Rest until 15:00- 15 Muscle Ups 27 Hang power cleans (135/95) 21 Shoulder to Overhead (135/95) 150 Double Unders … [Read more...] about Mayhem Daily Wod – 2145
Sunday 210404
Michael 3 rounds for time of: Run 800 meters 50 back extensions 50 sit-ups Post time to comments. Compare to 201218. Scaling: This Hero Workout contains a high volume of each exercise, broken into large sets. Newer athletes should consider decreasing the reps of each movement. Intermediate Option: 3 rounds for time of: Run 800 meters 35 back extensions 35 … [Read more...] about Sunday 210404
Friday 210402
10 rounds, each for time, of: 100-meter sprint Rest 90 seconds Post times for each round to comments. Compare to 171217. Scaling: The rest between rounds should allow you to feel recovered for the next effort. Increase the rest time if needed. Intermediate athletes can do this workout as prescribed. Commit to a thorough warm-up and gradually increase the speed of your … [Read more...] about Friday 210402
Wednesday 210331
6 rounds for time of: 2 rope climbs 10 ring dips 12 GHD sit-ups Post time to comments. Scaling: Each round should be fast and nearly unbroken. Modify the exercises and reduce reps to allow you to maintain intensity throughout the workout. Intermediate Option: 6 rounds for time of: 1 rope climbs 7 ring dips 9 GHD sit-ups Beginner Option: 4 rounds for time of: 2 assisted … [Read more...] about Wednesday 210331