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Workout of the Day

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WOD

Mayhem Affiliate 03/28/2023
Warm-up
Warm-up


2 min Choice of Machine


-into-


3 Rounds (each)
Partner Rowling - 100m
*Penalty is over/under number multiplied by 5 in single unders (Max 10)

 

Workout
Workout (3 Rounds for reps)

Cassie Lang

Freedom (RX'd)
3 sets:
21-15-9*
Calorie Row
42-30-18
Double Unders
-Rest 3 minutes between sets-
*Women’s calories: 16-12-8
 

Independence
3 sets:
16-12-8 (14-10-6)
Calorie Row
32-24-16
Double Unders
-Rest 3 minutes between sets-

 

Compete (RX'd+)
3 sets:
12-9-6
Calorie Ski Erg
Calorie Bike
*50 Double Unders after each round
-Rest 3 minutes between sets-
*Women's calories: 9-7-5

Skill
Skills and Drills (Checkmark)

Week 3: Ring Muscle-up Progression

Advance:
5 sets:
8-10 False Grip Ring Rows (inverted)
- rest 1 minute between sets -

Intermediate:
5 sets:
6-8 False Grip Ring Rows (inverted/feet on the ground in front of the rig)
- rest 1 minute between sets -

Beginner:
5 sets:
6-10 Ring Rows (feet lined up under the rig/pull-up bar)
- rest 1 minute between sets -

* Place one foot on a box, walk feet in, closer to the rig for less of an angle.

Mobility
Mobility (Checkmark)
  • 1 min Calf Smash (each)
  • 1 min Foam roll Hamstrings
  • 1 min Barbell quad smash (each side)

Workout of the Day

Mayhem Affiliate 03/29/2023
Warm-up
Warm-up

2:00 Heart Rate Elevation into


-into-


Burgener Warm-Up (Clean)

Skill Transfer (if time allows)
* Perform 3-5 reps at each movement (PVC or empty Barbell)


-into-

 

Strength Prep
3x High Hang Clean + 3x Hang Clean + 3x Clean (PVC or Empty Barbell)
 

Strength
Clean (Weight)

Squat Clean
- Heavy Single (10-12 minutes)

* Rest as needed between sets *

Workout
Workout (AMRAP - Reps)

Kang the Conqueror

Freedom (RX'd)
15:00 AMRAP:
5-4-3-2-1
Strict Pull Up (overhand grip)
Dumbbell Burpee Step Over (2x 22.5/15 to 60/50cm)
 

Independence
15:00 AMRAP
5-4-3-2-1
Strict Pull Up (use box assistance if needed)
Dumbbell Burpee Box Step Over (2x15/10 to 50cm)
 

 

Compete (RX'd+)
15:00 AMRAP
5-4-3-2-1
Strict Chest to Bar Pull-up (overhand grip)
Dumbbell Burpee Box Step Over (2x 22.5/15to 60/50cm”)

Mobility
Mobility (Checkmark)
  • 1 min seal pose
  • 1 min bicep stretch on wall
  • 1 min tricep lacrosse ball smash (each side)

Workout of the Day

Mayhem Affiliate 03/30/2023
Warm-up
Warm-up

Banded 7's + Hip Halo Warmup

 

-into-


3 sets
10 PVC Pipe Pass Throughs
10 Walking Lunge Steps
 

Strength
Split Jerk (Weight)

10-15 Minutes of Practice
- Stay light and focus on form

Workout (Time)

Hank Pym

 

Freedom (RX'd)
For Time:
50 Stick Sit Ups
50x7.62m Shuttle Run
50 Toes to Bar

 

Independence
For Time:
50 Stick Sit Ups
50x7.62mShuttle Run
25 Toes to Bar
25 Knees to Elbows

 

Compete: Rest Da

Mobility
Mobility
  • 1 min Seal Pose
  • 1 min Bicep stretch on wall
  • 1 min Tricep lacrosse ball smash (each side)

WOD

Mayhem Affiliate 03/31/2023
Warm-up
Warm-up


Banded 7’s + Hip Halo Warm Up

-into-

3 set:
1:00 Assault Bike (build in pace)
5 Muscle cleans (empty bar)
5 Front Squats (empty bar)
5 Inch Worms
10 Alternating V-Ups

Workout
Workout (Time)

Ant-Man & Wasp

 

Freedom (RX'd)
Teams of 2 (1:1)
8 Rounds (each)
3 Wall Walks
9 Front Squats (43/30)
12/10 Calorie Assault Bike

 

Independence
Teams of 2 (1:1)
8 Rounds (each)
2 Wall Walks
9 Front Squats (35/25)
10/8 Calorie Assault Bike
 

Compete (RX'd+)
Teams of 2 (1:1)
8 Rounds (each)
4 Wall Walks
12 Front Squats (52/36)
15/12 Calorie Assault Bike

Accessory
Accessory (Checkmark)

3 rounds

  • 10 Overhead Plate Sit ups
  • 20 Kettlebell Front Rack Marches (each side - as heavy as possible while form can be maintained)
  • 30 Flutters Kicks (each side)
Mobility
Mobility
  • 1 min couch stretch (each side)
  • 1 min pigeon pose (each side)
  • 1 min quad smash (each side)

Workout of the Day

Mayhem Affiliate 04/01/2023
Warm-up

AMRAP x 9 MINUTES
:45 Mountain Climbers
10 Banded Pull Apart
8 Rum. DL
8 Hang Muscle Snatch
3 Inch Worms + Push Ups

 

into

 

Warm Up weights (DL + Snatch/Sandbag Clean)


 

Workout (2 Rounds for reps)

Veb

 

Teams of 2

AMRAP x 18 MINUTES
21-15-9
Deadlifts (100/70)|70/50)
42-30-18
Push Ups
 

- Rest 4:00

 

2 SETS
30-20-10
Sandbag Cleans Or Power Snatch
Push Ups
 

Options:

(RX'd+ / RX / Sc.)
Deadlift: 125/85|100/70 | 70/50

Sandbag Clean: 70/45| 70/45
Power Snatch: 61/43 | 50/35 | 43/30

Deficit Push Ups for Compete

Workout of the Day

Mayhem Affiliate 04/02/2023
Warm-up
Bike 250m easy 250m moderate 250m easy 250m moderate/fast 250m easy 50m Sprint
Workout One (Distance)

BikeErg Lactate Threshold

 

4x (1 Min at RPE5 (or 75 RPM), 1 Min at RPE9 (or 100 RPM)

3 Min at RPE3 (or 75-80 RPM)
2 Min at RPE5 (or 85 RPM)
2 Min at RPE7 (or 85-95 RPM)
2 Min at RPE8 (or 95 RPM)
2 Min at RPE9 (or 95-100 RPM)
2 Min at RPE1-2 (Any RPM)

6x (30 Sec at RPE10 (or 110+ RPM), 60 Sec at RPE1)
Total: 30 Min

Workout Two (Time)

M.O.D.O.C.K

 

Freedom (RX'd)
5-4-3-2-1
Rope Climbs
15/12 Calorie Assault Bike (Or 12/10 Calorie Echo Bike) after each set of rope climbs.

Independence
4-3-2-1-1
Rope Climbs
12/10 Calorie Assault Bike (Or 10/8 Calorie Echo Bike) after each set of rope climbs.

 

Liberty
10-8-6-4-2
Zombie Rope Climbs
10/8 Calorie Assault Bike (Or 8/6 Calorie Echo Bike) after each set of rope climbs.

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