If a workout is graded as For Time, the goal is to perform the specified amount of work as soon as possible (AFAP).
The ranking "For Time" workouts is calculated as the cumulative amount of minutes and seconds (e.g. 08:15) on the clock when the last rep of the exercise is done.
Scaling:
Reduce the reps on squats so that each set can be completed in a few sets, and similarly, reduce or modify the v-up to allow you to keep moving through with minimal rest. Intermediate athletes can do this workout as prescribed.
With a running clock, every minute perform 1 lift and add 10 lb.
Start with an empty barbell and snatch for as long as possible.
Once you cannot snatch the weight, clean for as long as possible.
Once you cannot clean the weight, deadlift for as long as possible.
Post heaviest load for the snatch, clean, and deadlift to comments.
Compare to 180908.
Scaling:
This workout contains many reps of heavy weightlifting. Intermediate athletes can complete this as prescribed. Newer athletes should ignore the clock and spend more time practicing each lift.
Mayhem Gymnastics:
3 sets @25%
--rest 30 seconds between sets-
---rest 90 seconds--
2 sets @30%
--rest 30 seconds between sets-
---rest 90 seconds--
1 sets @35%
---rest 2 minutes ---
Accumulate 50% of kipping Handstand Push Up from your one minute max test on week1
[The % is based off of week one number only, NOT the combination of strict and kipping].
For example:
1 minute max was 20 reps
take 3 sets @25% of 20 reps
then do same for the 2 & 1
*round up
*Scale Handstand Push Up to Box
View Video
Sign Up for Our Programming
Mayhem 30:
3 sets
400m Run
50 Air Squats
75 Plate Hops/Line Hops
-Rest 2 minutes between sets-
"Winnie the Pooh Minimal"
3 sets
400m Run
30 Single Dumbbell Thrusters (50/35) *15 per arm
90 Double Unders
-Rest 2 minutes between sets-
Sign Up for Our Programming
Scaling:
Most athletes can complete this as prescribed. Deconditioned athletes may need to jog or walk but still should be able to complete the distance.
Scaling:
Watch “Pistol Variations” and practice proper technique in the single-leg squats. Reduce or modify the rope climbs to something that allows you to keep moving throughout.
Mayhem Aerobic Capacity:
3 Sets
3 Min Run at Fast Pace
-2 Min Rest-
90 Sec Bike at Faster Pace
-1 Min Rest-
45 Sec Run at Fastest Pace
-2 Min Rest-
15 Sec Bike at Sprint Pace
*Rest 3 Min between sets.
Sign Up for Our Programming