M30:
For Time
45 Hand Release Push Ups
60 Alternating Box Step Ups (Total)
90 Alternating Stepback Lunges (Total)
"Desertstalker Scorpion Minimal"
For Time
30 Strict Handstand Push Ups
60 Alternating Dumbbell Snatches (50/35)
90 Ab Mat Sit Ups
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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
Scaling:
Reduce the load of the snatches to a weight that is challenging but allows you to complete at least 10 reps unbroken when fresh. Beginners should also scale the volume.
Mayhem Daily Wod - 2173
BodyBuilding:
Strict Pullups
5 sets: 6-10 reps
*Focus: Control should be shown across sets. Athlete should keep core engaged and avoid kipping. Band across rig is encouraged if strict reps are not possible and should be set at a height that allows for desired number of rep but no more.
Rest 90 sec b/t sets
Bent-over Barbell Row
5 sets: 8-10 reps (Increasing weight across sets) - Athletes can use a double overhand or double underhand row. Barbell should not touch the ground between reps and there should be minimal kipping of the bar.
*Focus: Strong contraction of the back/pulling back with the elbow not the hands. Barbell should come to the hips/lower abdomen
Single Arm Dumbbell Row
4 sets: 10-12 reps (Increasing weight across sets) - Athlete can brace against a bench, waist height object, or their own body
*Focus: Same as Barbell row above
Standing Barbell Curl
4 sets: 10 reps (Weight should allow for quality reps and minimal kipping of bar)
*Focus: Shoulder width grip focusing on bicep contraction at top of rep.
Standing Alternating Dumbbell Curl + Double Head Dumbbell Curl
3 set: 10 alternating curls (each side) + immediately into 10 double head DB curl. (Weight should feel moderate for alternating curls and then stay the same or slightly increase for double head curl)
*Focus: Do not be tempted to go heavy on the first weight for alt. Dumbbell curls. For double head Dumbbell curl, lean forward slightly and stay within ROM that keep tension on biceps
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