AMRAP in 20 minutes
15/12 calorie Ski
15 Push-Ups
15 GHD Sit-Ups
Wod Type: For Rounds/Reps (AMRAP)Mayhem Daily Wods
Competitions:
Source:
www.mayhemnation.com
Similar Wods
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
Friday 240405
Friday 240405
For time:
40 GHD sit-ups
4 legless rope climbs, 15 feet
800-meter run
30 GHD sit-ups
3 legless rope climbs
400-meter run
20 GHD sit-ups
2 legless rope climbs
200-meter run
Post time to comments.
Scaling:
Today’s workout has a moderate time domain and comprises a single round with decreasing reps and distances. With your midline being a major factor in this workout, expect the GHD sit-ups to interfere with your rope climbs and runs. Advanced athletes should push the pace on the runs and try to go unbroken on the GHD sit-ups. Less-experienced athletes should pace the runs to set themselves up for success with the sit-ups and rope climbs.
Intermediate option:
For time:
20 GHD sit-ups (to parallel)
3 rope climbs, 15 feet
800-meter run
15 GHD sit-ups (to parallel)
2 rope climbs
400-meter run
10 GHD sit-ups (to parallel)
1 rope climbs
200-meter run
Beginner option:
For time:
20 sit-ups
10 lying to standing
400-meter run
15 sit-ups
7 lying to standing
200-meter run
10 sit-ups
5 lying to standing
100-meter run
Resources:
The Legless Rope Climb
The Rope Climb (Basket)
The Rope Climb (Wrapping)
The GHD Sit-up
The AbMat Sit-up
Run Warm-up With Chris Hinshaw
Find a gym near you:
View the CrossFit map
Featured photo:
Taken by RXdPhotography at CrossFit Connect in Brighton, United Kingdom
Sunday 230319
Sunday 230319
IQF Test 4
20-minute AMRAP:
1,000-m row
50 GHD sit-ups
500-m row
25 V-ups
Scaling:
Today’s workout will tax your midline. If you are less familiar with the GHD machine, use your warm-up for controlled exposure to the GHD, but choose AbMat sit-ups for the workout. Intermediate athletes can reduce the reps or incorporate a mixture of both GHD and AbMat sit-ups.
Intermediate option:
20-minute AMRAP:
1,000-m row
25 GHD sit-ups
25 sit-ups
500-m row
25 V-ups
Beginner option:
15-minute AMRAP:
800-m row
50 sit-ups
400-m row
25 hollow rocks
Saturday 240120
Saturday 240120
For time:
60/75-calorie row
21 push jerks
60/75-calorie row
15 push jerks
60/75-calorie row
9 push jerks
♀ 95/125/155 lb
♂ 135/185/225 lb
Post time to comments.
Scaling:
Today's workout is a longer effort that combines monostructural rowing efforts while building to a heavy set of push jerks. The rows should take no longer than 5:30, with faster rowers coming in closer to 3:30. Choose push jerk loads that allow you to complete each round of decreasing reps at increasing loads in no more than 3 sets and in under 2 minutes.
Intermediate option:
For time:
45/60-calorie row
21 push jerks
45/60-calorie row
15 push jerks
45/60-calorie row
9 push jerks
♀ 65/75/95 lb
♂ 95/115/135 lb
Beginner option:
For time:
21/30-calorie row
21 push jerks
21/30-calorie row
15 push jerks
21/30-calorie row
9 push jerks
♀ 35/35/55 lb
♂ 45/45/65 lb
Resources:
Rowing Technique Tips
The Push Jerk
Find a gym near you:
View the CrossFit map
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Featured photo:
Taken by Adam Box at Hammer CrossFit West in Phoenix, Arizona.