Mayhem Daily Wod – 190211

Bathgate PTSD

For Max Reps in 22 minutes
1 min Pull-Ups
1 min Air Squats
1 min Kettlebell Swings (24/16 kg)
1 min Double-Unders
1 min Push-Ups
1 min Sit-Ups
1 min Lunges (40/20 kg)
1 min Strict Presses (30/15 kg)
1 min Mountain Climbers
1 min Dumbbell Push Pressses (20/10 kg)
1 min Box Jumps (24/20 in)
1 min Shuttle Runs (10 m)
1 min Wall Ball Shots (9/6 kg)
1 min Ball Slams (9/6 kg)
1 min Burpees
1 min Bench Presses (50/35 kg)
1 min Deadlifts (80/60 kg)
1 min Wall Sit
1 min Plank Hold
1 min Rope Climbs (15 ft)
1 min Toes-to-Bars
1 min Dumbbell Snatches (25/15 kg)

Mayhem Daily Wod – 211111

Mayhem Daily Wod - 211111
MAC: 4 Min SkiErg at Moderate Pace 4 Min Box Step Ups at Easy Pace (24/20"") 4 Min Assault Bike at Moderate Pace (60/50 RPM) -Rest 2 Min- 3 Min SkiErg at Hard Pace 3 Min Box Step Ups at Easy Pace (24/20"") 3 Min Assault Bike at Hard Pace (65/55 RPM) -Rest 2 Min- 2 Min SkiErg at Harder Pace 2 Min Box Step Ups at Easy Pace (24/20"") 2 Min Assault Bike at Harder Pace (70/60 RPM) -Rest 2 Min- 1 Min SkiErg at Hardest Pace 1 Min Box Step Ups at Easy Pace (24/20"") 1 Min Assault Bike at Hardest Pace (75/65 RPM) Total: 36 Min *Score reps as total calories and reps together.
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Friday 210409

Friday 210409

Choose one of the following from the CrossFit Games Quarterfinals.

Quarterfinal Test 1
For total time:

3 rounds of:
10 strict handstand push-ups
10 dumbbell hang power cleans
50 double-unders

Rest 1 min., then:

3 rounds of:
10 kipping handstand push-ups
10 dumbbell shoulder-to-overheads
50 double-unders

♀ 35-lb. dumbbells
♂ 50-lb. dumbbells

Time cap: 10 min.

OR

Quarterfinal Test 2
For time:
60 GHD sit-ups
6 rope climbs, 15 ft.
60 single-leg squats, alternating
50 GHD sit-ups
5 rope climbs, 15 ft.
50 single-leg squats, alternating
40 GHD sit-ups
4 rope climbs, 15 ft.
40 single-leg squats, alternating
30 GHD sit-ups
3 rope climbs, 15 ft.
30 single-leg squats, alternating

Time cap: 20 min.

Post choice of workout and time to comments.

Scaling:
If choosing Test 1, modify the movements and reduce the dumbbell load to something you can perform quickly and unbroken. This workout is a sprint, and should be scaled to allow for a quick, all-out effort.

If choosing Test 2, be careful of the high volume of each exercise, especially with the GHD. Athletes without exposure to the GHD should drastically reduce the volume. Overall this workout is fairly long, so choose modifications that are still challenging, and plan on having to break each exercise multiple sets.

Intermediate Option:
3 rounds of:
10 kipping handstand push-ups
10 dumbbell hang power cleans
30 double-unders

Rest 1 min., then:

3 rounds of:
15 push-ups
10 dumbbell shoulder-to-overheads
30 double-unders

♀ 30-lb. dumbbells
♂ 40-lb. dumbbells

OR

50 GHD sit-ups
5 rope climbs, 15 ft.
50 single-leg squats, alternating
40 GHD sit-ups
4 rope climbs, 15 ft.
40 single-leg squats, alternating
30 GHD sit-ups
3 rope climbs, 15 ft.
30 single-leg squats, alternating

Beginner Option:
3 rounds of:
10 push-ups
10 dumbbell hang power cleans
50 single-unders

Rest 1 min., then:

3 rounds of:
10 knee push-ups
10 dumbbell shoulder-to-overheads
50 single-unders

♀ 10-lb. dumbbells
♂ 15-lb. dumbbells

OR

40 sit-ups
4 rope climbs, from lying to standing
40 lunge steps
30 sit-ups
3 rope climbs, from lying to standing
30 lunge steps
20 sit-ups
2 rope climbs, from lying to standing
20 lunge steps
10 sit-ups
1 rope climb, from lying to standing
10 lunge steps

Mayhem Daily Wod – 211118

Mayhem Daily Wod - 211118
Mayhem Aerobic Capacity: 12 Min SkiErg (Alt between 2 Min Hard, 4 Min Mod) -Rest 90 Sec- 2 Min Echo or Assault Bike at Easy Pace (w/ 5 RPM Sprint each 30 Sec) 90 Sec Echo or Assault Bike at Mod Pace (w/ 5 RPM Sprint each 30 Sec) 1 Min Echo or Assault Bike at Hard Pace (w/ 5 RPM Sprint each 30 Sec) -Rest 90 Sec- 9 Min SkiErg (Alt between 90 Sec Hard, 3 Min Mod) -Rest 90 Sec- 2 Min Echo or Assault Bike at Easy Pace (w/ 5 RPM Sprint each 30 Sec) 90 Sec Echo or Assault Bike at Mod Pace (w/ 5 RPM Sprint each 30 Sec) 1 Min Echo or Assault Bike at Hard Pace (w/ 5 RPM Sprint each 30 Sec) -Rest 90 Sec- 6 Min SkiErg (Alt between 1 Min Hard, 2 Min Mod) Total: 42 Min
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