Mayhem Gymnastics
Every minute add 1 Kipping Ring MuscleUp and begin each round with 1 Strict Ring Muscle Up
The workout is complete when you can no longer fit the number into the prescribed minute.
For example:
Minute 1:
1 Strict Ring MuscleUp
1 Kipping Ring MuscleUp
Minute 2:
1 Strict Ring MuscleUp
2 Kipping Ring MuscleUp
Minute 3:
1 Strict Ring MuscleUp
3 Kipping Ring MuscleUp
etc...
Once you get to failure, rest until the next minute and complete max effort Ring Support hold
Scaling:
Death by Box Ring MuscleUps
Every minute add 1 Box Ring MuscleUp
Minute 1:
1 Box Ring MuscleUp
Minute 2:
2 Box Ring MuscleUp
Minute 3:
3 Strict Ring MuscleUp
etc...
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Mayhem Daily Wod - 2314
Mayhem Gymnastics
Test day: WRITE DOWN YOUR NUMBERS retest at end
Max Effort: 3 minutes of Kipping Ring Muscle Ups
--If you do NOT have Ring Muscle Ups see below---
Scaled Version:
Max Effort: 3 minutes of Box Ring Muscle-Ups
*The lower the box the more scaled the skill
9 minute EMOM
minute 1: 9 Arch Snap to Support
minute 2: 9 -15 Strict Ring Dips
minute 3: 9-15 Chin Ups on rig
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Tabata back squats, 65/95 lb.
Rest 1 minute
Tabata L-sit
Rest 1 minute
Tabata ring rows
Rest 1 minute
Tabata handstand hold
Rest 1 minute
Tabata row
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals. For the L-sit and handstand hold, count the number of seconds maintained in the hold.
Post total reps/seconds/calories for each exercise to comments.
Compare to 201105.
Scaling:
Reduce the load on the back squat to allow you to keep moving for the full 20 seconds. For the L-sit, find a variation with which you can perform at least a 20-second hold. For the ring rows, find a foot position that allows you to complete 10 consecutive reps. Moving the feet farther away will increase the difficulty. If you are unable to kick up to a handstand, select a modification that allows you to develop strength in an inverted position.
Intermediate Option:
Tabata back squats, 45/65 lb.
Rest 1 minute
Tabata L-sit
Rest 1 minute
Tabata ring rows
Rest 1 minute
Tabata handstand hold against wall
Rest 1 minute
Tabata row
Beginner Option:
Tabata air squats
Rest 1 minute
Tabata knee tuck on parallettes
Rest 1 minute
Tabata ring rows
Rest 1 minute
Tabata pike hold
Rest 1 minute
Tabata row
Mayhem Daily Wod - 211221
Mayhem Gymnastics
The workout will go just like the song “The 12 Days of Christmas” does, check it out. It starts with 1 Burpee, then 2 Pull-ups (Strict) and 1 Burpee, then 3 Knees to Elbows, 2 Pull-ups (Strict) and 1 Burpee, etc. This will continue on till you start from the 12 Double Dumbbell Thrusters , 11 Overhead Walking Lunges….2 Pull-ups (Strict), and 1 Burpee to finish.
The WOD goes like this:
1 Burpee
2 Strict Pull Ups [scale to Ring Rows]
3 Knees To Elbows
4 Strict Handstand Pushups [scale to Box]
5 Box Jump Overs
6 Pistol Squats [scale to Air Squats]
7 Kipping Toes To Bar
8 V-Ups
9 second Handstand Hold
10 Push-ups
11 Overhead Walking Lunges @45/25
12 Double Dumbbell Thrusters @45/25
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Mayhem Daily Wod - 211123
Mayhem Gymnastics
Max effort kipping Toes to Bar 1 minute
-Rest 5 Min-
5 rounds for Tiime:
5 CTB kipping Pullups
10 Kipping Toes to bar
5 High Box Jumps 30/24
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