Mayhem Daily Wod – 190604

Mayhem Daily Wod – 190618

StrengthSplit Jerk (1×1 (Moderate weight))12 mins of practice, work on footwork. Metcon For Time:40 Wall Ball (20/14)20 Burpee Pull Ups30 Wall Ball15 Burpee Pull Ups20 Wall Ball10 Burpee Pull Ups10 Wall Ball5 Burpee Pull Ups 20 min Time Cap
Strength
Split Jerk (1x1 (Moderate weight))
12 mins of practice, work on footwork.

Metcon
For Time:
40 Wall Ball (20/14)
20 Burpee Pull Ups
30 Wall Ball
15 Burpee Pull Ups
20 Wall Ball
10 Burpee Pull Ups
10 Wall Ball
5 Burpee Pull Ups

20 min Time Cap

Mayhem Daily Wod – 191224

For Time:24/18 Cal. Assault Bike24 Power Cleans (135/95)24/18 Cal. Assault Bike24 Shoulder to Over Head (135/95)24/18 Cal. Assault Bike24 Clean and Jerks (135/95)24/18 Cal. Assault Bike
For Time:
24/18 Cal. Assault Bike
24 Power Cleans (135/95)
24/18 Cal. Assault Bike
24 Shoulder to Over Head (135/95)
24/18 Cal. Assault Bike
24 Clean and Jerks (135/95)
24/18 Cal. Assault Bike

Mayhem Daily Wod – 190318

StrengthFront Squat (5×5 @77.5%)Every 2 mins Metcon3 rounds for time15/12 Cal assault bike10 burpee box jump over 24/2015 Pull up10 Burpee box jump over15/12 cal assault bike– 5 min Time Cap –– rest 3 mins after each round –
Strength
Front Squat (5x5 @77.5%)
Every 2 mins

Metcon
3 rounds for time
15/12 Cal assault bike
10 burpee box jump over 24/20
15 Pull up
10 Burpee box jump over
15/12 cal assault bike
- 5 min Time Cap -
- rest 3 mins after each round -

Tuesday 240507

Tuesday 240507

Guest Programmer – Rob Lawson
April 30-May 12, 2024

For time:
800-meter run
30 burpee bar muscle-ups
800-meter run

Post time to comments.

Scaling:
Thirty bar muscle-ups for time is a well-known benchmark. Today, we’ll add a burpee to each bar muscle-up and sandwich them between 800-meter runs. This is a nice progression from the burpee pull-ups we saw on 240430.

The burpee bar muscle-up is a forgotten tool when developing bar muscle-up capacity because effectively, you’re doing 30 single bar muscle-ups. The first bar muscle-up of a set is arguably the hardest, as when you come down from the top of the first rep, you can naturally generate more swing and a bigger kip into consecutive reps. Today, the goal is to make that first bar muscle-up a little easier by practicing it 30 times.

The first 800-meter run should raise the heart rate, and the burpee will cause core fatigue and pushing redundancy with the bar muscle-up, so this workout does get grimy. The burpee quickly becomes a mental test of making sure you keep moving. Finishing with the run means we can let loose and push the pace — aim to finish the last 800 meters faster than the first.

A great goal is to complete this workout in sub-15 minutes, and those who really want to push can aim for the 10-minute mark.

Intermediate option:
For time:
600-meter run
30 burpee jumping bar muscle-ups
600-meter run
*Use a pull-up bar that is elbow height when your arms are overhead.

Beginner option:
For time:
400-meter run
20 burpee low-ring muscle-up transitions
400-meter run
*Perform a burpee, and then a single low-ring muscle-up transition.

Resources:
The Burpee
The Kipping Bar Muscle-up
Burpee Bar Muscle-ups With Heber Cannon
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