Tuesday 161108

Mayhem Daily Wod – 2228

Mayhem Daily Wod - 2228
Mayhem Gymnastics Use % of Kipping Ring Muscle Up week one 3 minute test. 5 Strict Ring Muscle Ups - rest 30 seconds -- 45% of 3 minute test of your Kipping Ring Muscle Up from week one --rest 90 seconds -- 3 Strict Ring Muscle Ups - rest 30 seconds -- 35% of 3 minute test of your Kipping Ring Muscle Up from week one --rest 90 seconds -- 2 Strict Ring Muscle Up - rest 30 seconds -- 30% of 3 minute test of your Kipping Ring Muscle Up from week one Scaling: If you do not have strict ring muscle ups or if you had 6 or less Kipping Ring Muscle Ups on the test complete: 5 strict box assist strict ring muscle ups - rest 30 seconds -- 90 seconds max effort False Grip Ring Pull Ups --rest 60 seconds -- 3 strict Box Assist Strict Rring Muscle ups - rest 30 seconds -- 90 seconds max effort Ring Dips --rest 60 seconds -- 2 strict box assist strict ring muscle up - rest 30 seconds -- 90 seconds max effort Kipping Ring Swings For example: If your 3 minute test was 12 Kippinng Ring Muscle Ups 45% would be 5.4 but we will round down to 5 reps
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Tuesday 210504

Tuesday 210504

3 rounds for time:

12 left-hand Turkish get-ups
12 right-hand Turkish get-ups
3 legless rope climbs, 15-ft. rope

♀ 35-lb. dumbbell
♂ 50-lb. dumbbell

Post time to comments.
Compare to 200515.

Scaling:
Choose a dumbbell weight that allows you to work diligently through the Turkish get-ups, completing the reps in 2-3 sets. Similarly, choose a rope climb modification that is challenging but allows you to keep moving.

Intermediate Option:
3 rounds for time:
12 left-hand Turkish get-ups
12 right-hand Turkish get-ups
3 rope climbs, 15-ft. rope

♀ 25-lb. dumbbell
♂ 35-lb. dumbbell

Beginner Option:
3 rounds for time:
6 left-hand Turkish get-ups
6 right-hand Turkish get-ups
3 rope climbs, lying to standing

♀ 5-lb. dumbbell
♂ 10-lb. dumbbell

Saturday 220903

Saturday 220903

Complete as many rounds as possible in 15 minutes of:

4 bar muscle-ups
6 dumbbell Turkish get-ups
8 ring push-ups

♀ 30-lb TGU ♂ 45-lb TGU

Post rounds completed to comments.
Compare to 161108.

Scaling:
Modify the bar muscle-up and reduce the weight so you’re able to work through the reps with minimal rest.

Intermediate Option:
Complete as many rounds as possible in 15 minutes of:
3 bar muscle-ups
6 dumbbell Turkish get-ups
8 ring push-ups

♀ 20-lb TGU ♂ 30-lb TGU

Beginner Option:
Complete as many rounds as possible in 15 minutes of:
4 jumping bar muscle-ups
6 dumbbell Turkish get-ups
8 push-ups

♀ 10-lb TGU ♂ 15-lb TGU

Tuesday 220503

Tuesday 220503

5 rounds for time of:

Max-calorie row in 60 seconds
Turkish get-ups

♀ 25-lb TGU ♂ 50-lb TGU

Complete a total of 40 reps (or calories) each round. For example, if you row 25 calories, complete 15 Turkish get-ups that round. If you row 30 calories, complete 10 Turkish get-ups that round.

Post time to comments.
Compare to 201119.

Scaling:
Rowing hard on this workout rewards you with fewer reps of the Turkish get-up and likely a faster time. Push it on the row. Intermediate athletes can perform this workout as prescribed.

Beginner Option:
3 rounds for time of:
Max-calorie row in 60 seconds
Turkish get-ups

♀ 15-lb TGU ♂ 25-lb TGU

Complete a total of 30 reps (or calories) each round. For example, if you row 15 calories, complete 15 Turkish get-ups that round. If you row 20 calories, complete 10 Turkish get-ups that round.