workout of the day (wod)
WOD 30/4
WORKOUT
“Midline March” (RX’d)
3 Rounds:
30 GHDs (Or V-Ups)
30m Single Arm Overhead Walking Lunge 22,5/15
15m Handstand Walk (Or 5 Wall Walks)
MAYHEM MINI-PUMP
3-4 Rounds:
10 Weighted Hip Thrust @ moderate weight
-rest 30 seconds-
15 Standing Barbell Calf Raise @ moderate weight
-Rest 2 minutes between rounds-
MAYHEM AFFILIATE
3-2-1…GO
WOD 29/4
GYMNASTICS
6 Rounds, alternating between each skill:
40 seconds of work/20 seconds of rest
Level 1: Heel Assist Box Dips / Support Hold between boxes
Level 2: Heel Box Ring Dips / Ring Support Hold
Level 3: Ring Dips / Ring Support Tuck Ups
WORKOUT
“Event 5” (RX’d)
30/24 Calorie Bike
20 Bar Muscle Ups
30/24 Calorie Bike
MAYHEM AFFILIATE
3-2-1…GO
WOD 28/4
STRENGTH – Week 6
20 Rep Back Squat (weight increased from last week)
WORKOUT
“Event 1” (RX’d)
3 Rounds
400m Run
20 Burpee Box Get Overs 75/60
40 Single Dumbbell Squats 22.5/15
MAYHEM AFFILIATE
3-2-1…GO
Funktionell Styrka 27/4 kl.18.15
20 min AMRAP @ a sustainable pace:
10 m KB hamstring march
100 m Farmers carry
6/side goblet curtsy lunge
6/side plank KB pull through
Rest 1 min
20 min AMRAP
12 KB Pullover
5 Excentric pullups
40 sek DB Wall sit
20 Shoulder mobility
Rest 1 min
WOD 27/4 kl.17.00
OTM 6
12 Russian KB Swing 32/24
Every 5 min x4
”With a medball”
100 m Run
15 Squat Clean
12 Wallballs
10 Situps
OLYWOD 26/4-25
In 12min
2 RM Push Jerk @90-95% of 1 RM
EMOM 5
1 Power Clean Catch pause & SplitJerk Pause -Pause is 3sec, increase weight
EMOM 5
1 Squat Clean Thruster @ 100% of 1 RM Thruster
Built by Bengt Granaas
Teamwod 26/4-25
YGIG x6 3Round each
100m Run
12 Dual KB deadlifts 32/24
15 m. farmers walk
+ 7,5 m each round on the farmer walk
Split anyhow
100/80 Calorie Row
50 Box Jump Overs 70/60
15 Power Cleans 85/57.5
50/40 Calorie Row
20 Box Jump Overs 70/60
10 Power Cleans 85/57.5
YGIG x6 3Round each
100m Run
12 Dual KB deadlifts 32/24
15 m. farmers walk
+ 7,5 m each round on the farmer walk
Timecap 40min