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Mayhem Daily Wod - 2185
Aerobic Capacity:
Run "Threshold" Workout4 Sets
1200m at easy pace
-No rest-
300m at 1-mile pace
-Rest 2min b/t sets-
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Mayhem Daily Wod - 21722
Aerobic Capacity:
Row or Ski Workout
Part 1:
2x
250m at fast pace or SR b/t 32-36,
500m at moderate pace or SR b/t 28-32,
250m at fast pace or SR b/t 32-36
-2min rest b/t sets-
-Rest 2min-
Part 2:
2x
100m sprint (with SR at 36+),
300m at easy pace,
100m sprint (with SR at 36+)
-2min rest b/t sets-
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For Time300m run12 Power Clean 185/125300m run9 Power Clean 185/125300m run6 Power Clean 185/125300m runRest 5:00300m run12 Power Clean 185/125300m run9 Power Clean 185/125300m run6 Power Clean 185/125300m run
For Time
300m run
12 Power Clean 185/125
300m run
9 Power Clean 185/125
300m run
6 Power Clean 185/125
300m run
Rest 5:00
300m run
12 Power Clean 185/125
300m run
9 Power Clean 185/125
300m run
6 Power Clean 185/125
300m run
Mayhem Daily Wod - 21826
Aerobic Capacity:
2 sets:
4min at moderate pace
90sec at fast pace
-3min rest-
3min at moderate pace
60sec at faster pace
-2min rest-
2min at moderate pace
30sec at fastest pace
-1min rest
1min at moderate pace
15sec sprint at max effort
-Rest 4min between sets-
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Thursday 220616
On a Concept2 rower:
Pull a sub-1:25/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-1:30/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-1:35/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-1:30/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-1:25/500-m pace for as long as possible
Post time maintained at each pace to comments. Scale split times as needed. Compare to 160613.
Scaling:
Approach these intervals as max efforts. Choose a beginning pace on the rower that you are able to maintain for a minimum of 10 seconds.
Intermediate Option:
On the Concept2 rower:
Pull a sub-1:35/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-1:40/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-1:45/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-1:40/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-1:35/500-m pace for as long as possible
Beginner Option:
On the C2 rower:
Pull a sub-1:55/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-2:00/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-2:05/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-2:00/500-m pace for as long as possible