workout of the day (wod)

Team WOD 18/10

Teams of 2

AMRAP 5

YGIG 

3 Deadlift

2 Power Clean

1 Push Jerk

@70/50

REST

Team of 2

AMRAP 25 min

“YGIG”

50 m Farmers Walk 2x 24/16 kg

8 DB Snatch 22,5/15 

12 Abmat Situps

6 DB Box Step Overs 22,5/15

WOD 17/10

STRENGTH 

Build to a new 1RM Back Squat

WORKOUT  

“Crisp Mornings” (RX’d) 

21-18-15-12-9 

Calorie Row 

Double Kettlebell Front Rack Lunge Steps 2×24/16

Women Calories: 16-14-12-9-6 

MAYHEM AFFILIATE 

3-2-1…GO

WOD 16/10

STRENGTH 

Build a new 1RM in Clean & Split Jerk 

Post

3 Sets Of 

10 Dumbbell Row (heavy single arm)

WORKOUT 

“Harvest Moon” (RX’d) 

Every 1:00 x 10

10 Toes to Bar 

10 Push Press 42.5/30 

MAYHEM AFFILIATE 

3-2-1…GO

WOD 15/10

GYMNASTICS – Pulling (Week 8)

Complete 3 rounds x 40-50% of your 1 rep max from week one 

* Goal is to complete each set unbroken 

* Rest 2 minutes between sets 

Level 1: Ring Rows 

Level 2: Kipping Ring Pull-ups 

Level 3: Ring Muscle-Ups 

WORKOUT 

“Bonfires and Hayrides” (RX’d) 

3 Sets 

12/10 Calorie Bike 

6 Bar Muscle Ups 

12/10 Calorie Bike 

-rest 1:00 between sets- 

-rest 3:00-

3 Sets 

12/10 Calorie Bike 

6 Burpee Pull Ups 

12/10 Calorie Bike 

-rest 1:00 between sets-

MAYHEM AFFILIATE 

3-2-1…GO

WOD 14/10

STRENGTH 

Build to a new 1RM Deadlift 

Post: 

3 Sets Of 

8 Dumbbell Z-Press 

WORKOUT 

“Golden Hour” (RX’d) 

AMRAP 8

6 Deadlift 85/60

48 Double Unders

-Rest 2:00 between AMRAPs

AMRAP 8

6 Bench Press 60/35

8 Box Jump Overs 60/50

MAYHEM AFFILIATE 

3-2-1…GO

WOD 13/10

WORKOUT 

“Pumpkin Spice” (RX’d) 

400m Run 

30/24 Calorie Row

-rest 1:1- 

2 Rounds 

200m Run 

15/12 Calorie Row

-rest 1:1- 

4 Rounds 

100m Run 

10/8 Calorie Row

-rest 1:1- 

2 Rounds 

200m Run 

15/12 Calorie Row

-rest 1:1- 

400m Run 

30/24 Calorie Row

MAYHEM AFFILIATE 

3-2-1…GO

Funktionell Styrka kl.18.15

3 Rounds

75 m KB Front Rack hold walk+20 Marsch

Rest 45 sec

12 KB Press+10 KB Swings

Rest 45 sec

12 Plate Situps+20 sec Hollow hold

Rest 45 sec

10 Barbell Z-press+30 sec Handstand Hold

Rest 90 sec

3 Rounds

10 DB Boxstep right

Rest 30 sec

10 DB Boxstep left

Rest 30 sec

8 Lunges+RDL Complex

Rest 1 min