workout of the day (wod)

OLYWOD 29/3-25

In 12 min

1 Unstable OHS with rubberbands – build weights

In 8 min

Strict KB Shoulder 2 OH -1RM

EMOM 8 – Primer

Mirko Zanni – The Tall Snatch Drop

EMOM 8

1 Split Snatch

Built by Bengt Granaas

WOD 28/3

WORKOUT 

“Numbuh Four” (RX’d) 

10 Squat Snatch 70/50

200m Run

30 GHDs 

10 Squat Snatch 

30 GHDs 

200m Run

10 Squat Snatch 

Gymnastics: Strict Pull-ups 

EMOM6: 

Level 1: 

Odd Minute: 2-4 Chin Ups 

Even Minute: 5-7 Ring Rows 

Level 2: 

Odd Minute: 4-6 Chin Ups 

Even Minute: 3-5 Strict Pull Ups 

Level 3: 

Odd Minute: 6-8 Chin Ups 

Even Minute: 5-7 Strict Pull Ups

MAYHEM AFFILIATE 

3-2-1…GO

WOD 27/3

STRENGTH

Week 1 

Max Rep Bench Press 

-rest 1:00- 

Burn Out Set (50%) 

WORKOUT 

“Knightbrace” (RX’d) 

5 Rounds 

1:00 Max Double Unders

1:00 Max Push Ups 

1:00 Rest

MAYHEM AFFILIATE 

3-2-1…GO

WOD 26/3

WORKOUT 

“Numbuh Three” (RX’d) 

Tabata Row 20 rounds

20-seconds Max Distance Row 

10-second Rest 

MAYHEM MINI-PUMP – Leg Day 

3 Rounds 

10 Barbell RDL @ moderate weight 

-rest 30 seconds

10 Hamstring Ring Curls @ moderate weight 

-rest 30 seconds

15 Seated Dumbbell Calf Raise @ moderate weight 

-Rest 2 minutes between rounds-

MAYHEM AFFILIATE 

3-2-1…GO

WOD 25/3

STRENGTH 

Every 1:00 x 10

1 Power Clean + 1 Hang Squat Clean + 1 Push Jerk @70-75% of 1RM Clean 

-into-

3×3 Clean Grip Deadlifts @80-90% of 1RM Clean 

WORKOUT

“Numbuh Two” (RX’d) 

21-18-15-12-9-6 

Calorie Bike 

Dumbbell Deadlifts 2×22,5/15

Dumbbell Hang Power Cleans 

Dumbbell Shoulder to Overhead 

(Women cal: 16-14-12-10-8-6) 

MAYHEM AFFILIATE 

3-2-1…GO

WOD 24/3

STRENGTH 

Week 1 

20 Rep Back Squat 

WORKOUT 

“Nigel Uno” (RX’d) 

Every 4:00 x 4 Sets 

12 Toes to Bar 

16 Burpee Box Jump Overs 60/50

12 Toes to Bar

MAYHEM AFFILIATE 

3-2-1…GO

StrengthWOD 23/3 18:15

A

AMRAP 12

1-2-3-4-…

Wall Walk

3-6-9-12-…

Toes to bar

B

5 sets

10 Barbell curls

10 Barbell skull crushers