3 rounds for time of: 5 muscle-ups 9 hang power cleans 7 push jerks 50 double-unders ♀ 105 lb. ♂ 155 lb. Post time to comments. Scaling: This workout mixes high-skill gymnastics with a significant volume of Olympic lifting. Choose modifications and loads that allow you to keep moving at high intensity. Intermediate Option: 3 rounds for time of: 3 muscle-ups 9 hang power … [Read more...] about Wednesday 210217
For Time
Friday 210212
10-9-8-7-6-5-4-3-2-1 reps for time of: Front squats 1 rope climb after each round ♀ 95 lb. ♂ 135 lb. Post time to comments. Compare to 110320. Scaling: Reduce the load so each set of front squats can be performed unbroken. Modify the rope climb to avoid significant rest during transitions. Push the pace and keep intensity high. Intermediate Option: 10-9-8-7-6-5-4-3-2-1 … [Read more...] about Friday 210212
Mayhem Daily Wod – 21212
(12:00 Time Cap on Each) 3 rounds 30/22 Calorie Row 30 Dumbbell Bench (50s/35s) or Push Ups - Rest 3:00 - 3 rounds 30 GHD’s or 35 Abmat Sit Ups 100 Double Unders - Rest 3:00 - For Time: 30 Squat Clean Thrusters (165/110) … [Read more...] about Mayhem Daily Wod – 21212
Monday 210208
3 rounds for time of: Run 800 meters 30 overhead squats ♀ 65 lb. ♂ 95 lb. Post time to comments. Scaling: Reduce the load so you can complete large sets of overhead squats. Ideally, you'll be able to complete the reps in 2-3 sets. Intermediate Option: 3 rounds for time of: Run 800 meters 30 overhead squats ♀ 45 lb. ♂ 75 lb. Beginner Option: 3 rounds for time of: Jog 400 … [Read more...] about Monday 210208
Wednesday 210203
Randy For time: 75 power snatches ♀ 55 lb. ♂ 75 lb. Post time to comments. Compare to 150506. Scaling: Reduce the load so you can perform multiple reps unbroken and complete all the reps in less than 8 minutes. Athletes less familiar with Olympic lifting should take time to drill the mechanics of the snatch and reduce the load and reps. Intermediate Option: Experienced … [Read more...] about Wednesday 210203
Monday 210201
3 rounds for time of: Run 800 meters 30 pull-ups 40 push-ups 50 squats Post time to comments. Compare to 050228. Scaling: This longer workout contains large sets of each exercise. Reduce the number of reps so each round can be completed in less than 10 minutes. While breaks will be needed to get through each set, scale down to avoid total failure and encourage consistent … [Read more...] about Monday 210201
Mayhem Daily Wod – 21129
Push Jerk: 2x3 reps @ 65% 1RMJerk 3x3 @ 70% 1RM Jerk * Bar can be taken from the rack *10 min to build to 70%. Complete 3 successful sets at 70% or a moderate weight. Workout: For time10-20-30-40-50 Dumbbell Snatches (50/35)*15 Burpee Box Jump overs (24”/20”) after each round - 20:00 Time Cap - … [Read more...] about Mayhem Daily Wod – 21129
Sunday 210124
Martin For time, with a partner: 2,000-m row 100 bodyweight deadlifts 50 thrusters (65/95 lb.) 1,000-m row 100 hand-release push-ups 50 pull-ups 500-m row 100 sit-ups 100 wall-ball shots (14/20 lb.) Scaling: This workout, created by Scott Meenagh, Martin Bell’s training partner, is meant to be performed in pairs. If completing it alone, cut all the reps in half. This year, … [Read more...] about Sunday 210124
Friday 210122
3 rounds for time of: 30 pull-ups 400-meter run Post time to comments. Compare to 170816. Scaling: This workout contains a high volume of pull-ups. Reduce the pull-up reps so that each round takes no more than 3-4 sets to complete. Try to maintain intensity on the runs. Intermediate Option: 3 rounds for time of: 20 pull-ups 400-meter run Beginner Option: 3 rounds for … [Read more...] about Friday 210122
Mayhem Daily Wod – 21121
2 position (Floor + Hang) Cleans: (1+1) x 2 sets @ 80% 1RM Clean (1+1) x 3 sets @ 85% 1RM Clean 10 min to build to a challenging weight and complete three successful sets (Squat Clean + Hang Squat Clean) Workout: Partner 800/600m Row 40 Double DB Deadlifts (50’s/35’s) 800/600m Ski 40 Double DB Shoulder to Overhead (50’s/35’s) 1600/1200m Bike Erg 40 Double DB Squats … [Read more...] about Mayhem Daily Wod – 21121