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Daily WOD
New WOD released 5 days a week. We offer Individual Program Design for those seeking a competitive edge.
Bedlam Athlete #85 – Cycle #4
Saturday
A1) Weighted Single Leg DL X 6/ Leg @21X1- rest 1 Min
A2) 6-8 Kipping HSPU to Deficit – rest 1 min
A3) 12-15 Banded Russian KBS
Rest 2 mins X 3 Sets
B) Every 75 Sec X 6 Sets
3 Burpee BJ Overs (30/24)
3-4 Unbroken PC+OH @60% of C&J RM
Rest 2 mins
C) 3 Min AMRAP
24 BJ Overs (24/20)
18 Burpees
AMRAP PC (135/95)
Rest 3 mins
3 Min AMRAP
21 BJ Overs
15 Burpees
AMRAP PC (185/115)
Rest 3 mins
3 Min AMRAP
18 BJ Overs
12 Burpees
AMRAP PC (205/135)
Rest 3 mins
3 Min AMRAP
15 BJ Overs (24/20)
9 Burpees
AMRAP PC (225/155)
Bedlam Athlete #84 – Cycle #4
Friday AM Session
A) 3 Sets:
1000m Row
50 DU
25 Step Down BJ (24/20)
Rest 1:1 Work/Rest Ration
Friday PM Session
A) 10 Min EMOM
Min 1 – 4 FS @55% of FS RM
Min 2 – 5 BS @55% of FS RM
B) 6 Sets: @60% of Snatch RM
3 Posiiton Snatch
*1 Hi-Hang, Above Knee, Full
C) 11 Min AMRAP
45/35 Cal Row
60 WB (20/14)
75 PS (75/55)
D) 3X15 Hip Extensions – 2 Sec Pause @top of each p
Bedlam Athlete #82 – De-Load
A) Build to a heavy Weighted Strict Pull-Ups
B) 1-12 Unbroken C2B
^You must come down after every unbroken set
*Scale to Pull-Ups if not super efficient with C2B
C) For Time:
50/35 Cal AD
1200m Run
2K Row
Bedlam Athlete – #81 – De-Load
Tuesday’ | |
A) |
BS – Build to a heavy double for the day
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B) | 15 Mins to build |
PS – Build to a heavy TNG Set of 5
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PC – Build to a heavy TNG Set of 5
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C) | For Time: |
25 Thrusters (95/65)
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400m Run | |
20 Bar Muscle Ups
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400m Run | |
25 Thrusters (95/65)
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Bedlam Athlete – #80 – De-Load
Monday AM | |
A) |
2X500m Row @75% – rest as needed
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B) |
1X1K Row – AFAP
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Monday | |
A) |
Build to a heavy Push Press for the Day
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B) | For Time: |
30 Ring Muscle Ups
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Scale to 10 Min AMRAP of RMU if you were only holding 1-2 on the 10 Min EMOMS
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C) | 20 Min EMOM |
1- 6-9 Burpee BJ Overs (24/20)
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2 – 15/12 Cal Row
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3 – 10-15 T2B | |
4 – 12/9 Cal Ad |
Bedlam Athlete – #79 – De-Load
Saturday | |
A) |
1 Max Unbroken Set of Strict HSPU
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B) |
Split Jerk – Build to a heavy
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C) | 14 Min AMRAP |
200m Run | |
6 Kipping HSPU to Deficit (5″/3″)
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18 Alt DB Snatch (50/35)
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54 DU | |
D) |
4X1 Min Weighted Front Brdge
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