workout of the day (wod)
WOD 14/1
WORKOUT
“Jane Porter” (RX´d)
AMRAP 9
Assault Bike Calorie, 3 mins
Rest 3 mins
7,5m Shuttle Run, 3 mins
Rest 3 mins
Assault Bike Calorie, 3 mins
Gymnastics: Strict Handstand Push-ups
Every 1 min x 10
Level 1: 5 handstand push-up controlled negatives (can press out or kick down and reset)
Level 2: 5 handstand push-up controlled negatives with feet or knees on a box
Level 3: 5 seated strict dumbbell presses
Rest 1 min
MAYHEM AFFILIATE
3-2-1…GO
WOD 13/1
STRENGTH
Every 2 x 6 Sets
3 Power Snatches + 3 Overhead Squats
WORKOUT
“Tarzan” (RX´d)
5 Rounds, Each Round For Time:
48 Double Unders
12 Overhead Squats 42,5/30
4 Bar Muscle-ups Or 8 Chest To Bar
Rest 1:1 between each round.
MAYHEM AFFILIATE
3-2-1…GO
Funktionell Styrka 12/1 kl.18.15
TEAM of 2
3 Rounds Outside Style
200 m KB Farmers Marsch
100 m Extended leg Crab Walk
200 m One arm KB OH Walk
EMOM 12
- 5 Banded Deadlifts
- 12 Top/Down alt Benchpress
- Max plate front up
WOD 12/1 17:00
4.40 CHALLENGE WORKOUT
Teams of 2
440 calories on any machine (shared)
*Every 3:00 perform 4 Bench Press (85/50) (each)
OR 10 Dumbbell Bench Press (2×22,5/15)
**Start with the Machine
Mayhem Affiliate
3-2-1 GO!
Team Of 3 – 11/1-25
AMRAP 36
75 cal Assault Bike – Switch every 30 sec
-into-
4 rounds
12 WB
24 Air Squats
18 Pull Ups
15 Push Ups
-into-
Remaining time – U go Igo
8 Burpee over bar
6 DL @70/45kg
2 Power Cleans 70/45kg
Built by Bengt Granaas
OLYWOD 11/1-25
For 12 min
2 RM Back Squat
EMOM 6
1 Power Clean Path – 1 Squat Clean
EMOM 6
2 Split Jerk
E1,5MOM 4 (6min)
1 Power clean – 1 Hang Squat Clean – 1 Push Jerk – 1 Split Jerk
Built by Bengt Granaas
WOD 10/1
STRENGTH
Build up to a Heavy 3-rep Back Pause Squat (2-3-seconds)
WORKOUT
“11.1/14.1” (RX’d)
AMRAP 10
30 Double Unders
15 Power Snatch 35/25
*Repeat from Jan 8th, 2024
MAYHEM AFFILIATE
3-2-1…GO