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Friday 211112

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Every 4 minutes for 7 rounds: 200-m sprint Post each sprint time to comments. Scaling: Each round should be an all out effort with plenty of time to recovery between sprints. Beginners can reduce the total number of rounds. Beginner Option: Every 4 minutes for 4 rounds: 200-m run … [Read more...] about Friday 211112

Wednesday 211103

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For time: 150 squats 50 V-ups 120 squats 40 V-ups 90 squats 30 V-ups Post time to comments. 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. Beginner Option: For time: 60 squats 25 … [Read more...] about Wednesday 211103

Mayhem Daily Wod – 21112

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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 … [Read more...] about Mayhem Daily Wod – 21112

Saturday 211030

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Run 1 mile Post time to comments. Compare to 200419. 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. … [Read more...] about Saturday 211030

Mayhem Daily Wod – 211026

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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 … [Read more...] about Mayhem Daily Wod – 211026

Tuesday 211019

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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. Post time to comments. Compare to 181013. Scaling: If you are not highly proficient with handstands, modify each movement to a point that … [Read more...] about Tuesday 211019

Thursday 211007

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Lane 5 rounds for max reps of: ¾ bodyweight hang power snatches Handstand push-ups Rest as needed between rounds. Post reps of each to comments. Compare to 210126. Scaling: For each movement, pick modifications that allow you to complete at least 10 reps. Reduce the weight on the snatches so that it is still heavy for you but light enough that you can cycle the reps. … [Read more...] about Thursday 211007

Mayhem Daily Wod – 21107

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MAC: 4 Sets 8 Min at Easy Pace w/1 Min Rest between sets Workout Details: Perform this workout on an out and back flat course or non-motorized treadmill. Record your distance in your first interval. Return back to starting point on next interval. Focus on matching the same (8min) amount of time to run same distance. Only look at watch after you cross your finishing line. Goal … [Read more...] about Mayhem Daily Wod – 21107

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