workout of the day (wod)

WOD 2/4

WORKOUT 

“Manark”

For time

150m Run

10 Box Jump Overs 75/60

20 Kettlebell Swings 24/16

150m Run 

12 Box Jump Overs

24 Kettlebell Swings 

150m Run

14 Box Jump Overs 

28 Kettlebell Swings 

150m Run

16 Box Jump Overs 

32 Kettlebell Swings 

ACCESSORY

5 Sets Of

4 Turkish Get-up 

MAYHEM AFFILIATE 

3-2-1…GO

WOD 1/4

STRENGTH 

20 Rep Back Squat

WORKOUT

“Dee Dee”

AMRAP 2 x 5 Sets

12/10 Bike Calories 

10 Front Squats 50/35

Max reps in remaining time, Bar Facing Burpees 

Rest 2 mins

MAYHEM AFFILIATE 

3-2-1…GO

WOD 31/3

GYMNASTICS: Ring Dips 

AMRAP 6 

2 Strict Ring Dips 

6 Burpees 

4 Strict Ring Dips 

6 Burpees 

6 Strict Ring Dips 

6 Burpees …

WORKOUT 

“Dexter”

10 rounds for time of

35 Double Unders

7 Toes-to-bars 

2 Wall Walks

MAYHEM AFFILIATE 

3-2-1…GO

Funktionell styrka 30/3 kl.18.15

For Time:

100 Hang Power Cleans 60/42,5

Every time you drop the bal you must rest 30-second before starting again.

MAYHEM MINI-PUMP – Core

Work:

4 sets:

10 Single Arm KB Situps (Left)

10 Single Arm KB Situps (Right)

-rest 30 seconds-

7 Around the Worlds (each side)

-rest 30 seconds-

10 Standing Banded Pallof

Press (each side)

-Rest 2 minutes between rounds-

WOD 30/3 kl.17.00

“Numbuh Five”

Freedom (RX’d)

Teams of 2

2000/1750m Row

-into-

4 rounds

30 m Front Walking Lunge

42,5/30

40 Box Jump Overs 60/50

-into-

2000/1750m Row

Teamwod 29/3-25

Team of 2

200m Farmer carry KB’s32/24

together

50 Box jump over 60/50

25 Single arm devils press 22,5/15

(Same weight and height on everything)


2x

200m Run together w.DB  

40 Box step ups w. DB  

20 Sync DB snatch


4x

100m Run together

20 Sync alt.DB hang clean & jerks 

10 Burpee box jump overs


25 Single arm devils press

50 Box jump overs 

200m Farmer carry KB’s

together

Time cap:  40

OLYWOD 29/3-25

In 12 min

1 Unstable OHS with rubberbands – build weights

In 8 min

Strict KB Shoulder 2 OH -1RM

EMOM 8Primer

Mirko Zanni – The Tall Snatch Drop

EMOM 8

1 Split Snatch

Built by Bengt Granaas