Category Archives: Format

Mayhem Classic Event 5

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AMRAP in 20 minutes (2020 Mayhem Classic Event 5)

  • 100 x Double Unders (should have been 150 but 100 makes more sense)
  • 50 x Weighted Single Dumbbell Step Ups @ 20kg
  • 50 x Toes to Bar
  • 50 x Weighted Single Dumbbell Reverse Lunges @ 20kg

For the step ups and lunges dumbbell should be held on your shoulder.

Results: 1 round plus 171 reps.

Core Work, then Bench Press

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Then EMOM for 8 minutes (4 rounds) alternate through

  • Station 1 – 5 x Hanging Leg Lifts to L-Sit (hold 1-2 seconds at top)
  • Station 2 – 10 x Russian Twist @ 12kg
  • Station 3 – 5 x Barbell Glute Bridges @ 110lbs

Then inspired by a Bench Press WOD from CF Invuctus on May 19, 2020.

Every 2 minutes, for 10 minutes (5 sets) of Bench Press

  • Set 1 – 5 reps @ 70-75%
  • Set 2 – 3 reps @ 80%
  • Set 3 – 2 reps @ 85%
  • Set 4 – 2 reps @ 87%
  • Set 5 – 1 reps @ 90%

Rest 2 minutes, and then…

Every 3 minutes, for 6 minutes (2 sets) of Bench Press

  • Set 6 – 1 rep @ 95%
  • Set 7 – 5 reps @ 70-75%

Results: Bench Press 160-175-195-205-210-215-160lbs.

Core Work and Front Squats then Rogue Invitational Event 1 (scaled)

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4 rounds, resting as needed between rounds

  • 3 x TRX Pike Press
  • 3 x TRX Mountain Climbers
  • Repeat for 3 sets

3 rounds, starting with an empty bar

  • 3 x Front Squats
  • 3 x Strict Press

Then 3 rounds of

  • 5 x Front Squats

Then for time

  • 21 x Thrusters @ 75lbs
  • 21 x Burpee Pullups
  • 15 x Thrusters @ 95lbs
  • 15 x Burpee Pullups
  • 9 x Thrusters @ 115lbs
  • 9 x Burpee Pullups

Results: Front Squats 115-135-155lbs. Metcon 12:05.

Power Cleans, Burpees and Run

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Repeat of a CF New England WOD we did on April 18 of 2018.

Every 2 minutes for 16 minutes (8 rounds)

  • 3 x Power Clean

Then AMRAP in 20 minutes of (CF New England WOD from March 24, 2018)

  • 7 x Power Clean @ 110lbs/50kg
  • 7 x Burpees
  • Run 200m

Results: Last time for the Power Cleans, March 11, got to 160lbs. This time 95-115-130-150-150lbs (don’t know where the other 3 rounds went). For the metcon I got 6 rounds plus 14 reps (Pascal got 7 rounds).

Presses then Row, KBS and Pushups

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Inspired by the CF Invictus WOD from June 11, 2020.

EMOM for 6 minutes

  • Odd Minute: 45 second Handstand Hold
  • Even Minute: Max Unbroken Strict Pullups

Then every 2 minutes for 8 minutes

  • 3-4 x Strict Press

Then every 2 minutes for 8 minutes

  • 3-4 x Push Press

Then for times, every 6 minutes for 18 minutes (3 rounds)

  • Row 500m
  • 50 x Kettlebell Swings @ 24kg
  • 25 x Pushups

Results: Pullups 10-5-5. Strict Press 95-115-125-135, Push Press 135-140-145-150lbs. Metcons – 4:16 (2:03 row), 4:32 (2:06 row), 5:02 (2:08 row).