workout of the day (wod)

WOD 22/4

WORKOUT

“Zissou” (RX’d) 

Teams of 2 

3 Sets (each 1:1) 

50/40 Calorie Air Bike 

ACCESSORY 

4 Sets: 

12 Standing Landmine Twists @ Moderate weight 

10 Half Kneeling Landmine Press (each) @ Moderate weight 

10 Landmine RDL (each) @ Moderate weight 

*Rest 2:00 between sets

MAYHEM AFFILIATE 

3-2-1…GO

Wod 21/4

STRENGTH – Week 5

20 Rep Back Squat (weight increased from last week)

WORKOUT

”Half Murph” (RX’d)

800m Run

50 Pull Ups

100 Push Ups

150 Air Squats

800m Run

MAYHEM AFFILIATE 

3-2-1…GO

OLYWOD 19/4-25

In 12min

5 RM Back Squat @ aiming goal 80-85% of 1 RM

E2MOM 5

1 Squat Clean & Jerk, 1 Hang Squat Clean & Jerk @ 60/43kg, increase weight

E2MOM 5

1 Power Clean, 1 Hang Power Clean, 2 Push Press

Built by Bengt Granaas

PåskWOD 19/4 10:30

Teams of 3

3 rounds each (you go – I go)

3 wall walks

6 Box jump overs 60/50

9 DB hang power cleans 32/22,5

–Rest 1 min–

(Share anyhow)

150 Wall balls 9/6

120 alt. DB snatches 22,5/15

90 Burpee over DB

60 Toes to bar

30 Handstand push-ups

–Rest 1 min–

3 rounds each (you go – I go)

3 Wall walks

6 Box jump overs 60/50

9 DB hang power cleans 32/22,5

WOD 18/4

Team of 2

800m run

800m row

800m run

80m lunges 22.5/15

800m run

80m Burpee broadjumps

800m run

100m Farmers carry 2×32/24/16

800m run

40m sled push 120/80

800m run

80 wallballs 9/6

WOD 17/4

STRENGTH

Week 4 

Max Rep Bench Press (weight increased from last week) 

-rest 1:00- 

Burn Out Set (50% of weight above)

WORKOUT  

“REO Speedwagon” (RX’d) 

3 Rounds 

12 Box Step ups 60/50

12 Pull Ups 

-into-

3 Rounds 

8 Box Jumps 60/50

8 Chest to Bar Pull Ups 

-into-

3 Rounds 

4 Box Jumps 75/60

4 Bar Muscle Ups

MAYHEM AFFILIATE 

3-2-1…GO

WOD 16/4

GYMNASTICS: Strength 

6 Rounds, Alternating Between Each Skill: 

30 seconds of work/30 seconds of rest 

Level 1: Elevated Push Ups or Push Ups / Support Hold between boxes 

Level 2: Heel Box Ring Dips / Ring Support Hold 

Level 3: Ring Dips / Ring Support Pulses

WORKOUT 

“Aerosmith” (RX’d) 

15/12 Calorie Bike 

30 GHDs (Or V-Ups) 

30/24 Calorie Bike 

30 GHDs (Or V-Ups) 

45/36 Calorie Bike 

30 GHDs (Or V-Ups) 

60/48 Calorie Bike

MAYHEM AFFILIATE 

3-2-1…GO