Mayhem Daily Wod – 2228

Mayhem Daily Wod – 2221

Mayhem Daily Wod - 2221
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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Sunday 211003

Sunday 211003

On a 25-minute clock, 5 rounds of:

Row for 50 seconds, rest 10 seconds
Row for 40 seconds, rest 20 seconds
Row for 30 seconds, rest 30 seconds
Row for 20 seconds, rest 40 seconds
Row for 10 seconds, rest 50 seconds

Post total distance rowed to comments.
Compare to 191201.

Scaling:
There is no need to modify the structure of this workout. Fatigue will become an issue as the rounds progress, so less fit athletes should decrease the number of rounds. Vary your intensity as the intervals change. When the work times are shorter, row harder.

Intermediate Option:
On a 20-minute clock, 4 rounds of:
Row for 50 seconds, rest 10 seconds
Row for 40 seconds, rest 20 seconds
Row for 30 seconds, rest 30 seconds
Row for 20 seconds, rest 40 seconds
Row for 10 seconds, rest 50 seconds

Beginner Option:
On a 15-minute clock, 3 rounds of:
Row for 50 seconds, rest 10 seconds
Row for 40 seconds, rest 20 seconds
Row for 30 seconds, rest 30 seconds
Row for 20 seconds, rest 40 seconds
Row for 10 seconds, rest 50 seconds

Thursday 230406

Thursday 230406

On a 25-minute clock, 5 rounds of:
Row for 50 seconds, rest 10 seconds
Row for 40 seconds, rest 20 seconds
Row for 30 seconds, rest 30 seconds
Row for 20 seconds, rest 40 seconds
Row for 10 seconds, rest 50 seconds

Post total distance rowed to comments.
Compare to 211003.

Scaling:
There is no need to modify the structure of this workout. Fatigue will become an issue as the rounds progress, so less fit athletes should decrease the number of rounds. Vary your intensity as the intervals change. When the work times are shorter, row harder.

Intermediate Option:
On a 20-minute clock, 4 rounds of:
Row for 50 seconds, rest 10 seconds
Row for 40 seconds, rest 20 seconds
Row for 30 seconds, rest 30 seconds
Row for 20 seconds, rest 40 seconds
Row for 10 seconds, rest 50 seconds

Beginner Option:
On a 15-minute clock, 3 rounds of:
Row for 50 seconds, rest 10 seconds
Row for 40 seconds, rest 20 seconds
Row for 30 seconds, rest 30 seconds
Row for 20 seconds, rest 40 seconds
Row for 10 seconds, rest 50 seconds

Mayhem Daily Wod – 22111

Mayhem Daily Wod - 22111
Mayhem Gymnastics Using our % of week one 3 minute test. 20 Wall Facing Handstand Shoulder Taps directly into 35% of your 3 minute test of Wall Walks from week one --rest 60 seconds-- 30 Wall Facing Handstand Shoulder Taps directly into 30% of your 3 minute test of Wall Walks from week one --rest 90 seconds-- 40 Wall Facing Handstand Shoulder Taps directly into 20% of week one test Wall Walks Scaling: Use the box for Handstand Shoulder Taps and then go to wall to complete Wall Walks For example: If your 3 minute test was 12 wall walks 30% would be 3.6 but we will round up to 4 reps
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