workout of the day (wod)

WOD 15/7

14 juli, 2026

STRENGTH

10:00 EMOM

MIN 1 – 1 Sq. Clean + 1 Front Squat (building)

MIN 2 – :30 Row (moderate)

”I Believe You Have My Stapler!”

FOR TIME

10-8-6-4-2

Front Squats (85/57,5)

500m/450m Row after every set

Barbell comes from the floor

Mayhem affiliate

WOD 14/7

14 juli, 2026

”Hi, My Name is Steve”

AMRAP 20:00

21 Box Jump Over (60/50)

15 Pull Ups

9 Strict Handstand Push Ups

(Score is Rounds + Reps)

Mayhem affiliate

WOD 13/7

12 juli, 2026

STRENGTH

EVERY 3:00 (3 SETS)

10 Box Squats (building)

*Start light and build to a moderate weight

”Sounds Like Somebody’s Got a Case of the Mondays”

3-3-3-4:00 AMRAP

20/16 Calorie Air Bike

20 Dumbbell Alt Snatch (22,5/15)

Max Sit Ups

-Rest 1:00 between Sets-

(Score is Total Sit Ups)

StrengthWOD 12/7

12 juli, 2026

A

Emom x15

Min 1: Barbell rows x8-12

Min 2: DB bench press x8-12

Min 3: Kipping knee raises x8-12

B

Mini Pump – Shoulders and Arms

4 sets

3 Barbell Strict Press @ RPE 8.5/10

10 Reverse Dumbbell Fly @ RPE 8/10

20 Plate Front Raise @ RPE 8/10

-rest 2:00 between sets-

Olywod 11/7-26

11 juli, 2026

In 12 min – skill

Jump into squat pos.

Increace difficultly

No stick

With stick

With BB

E1,5MOM 4 (6 min)

1 Squat Clean – 2 Split Jerk

E2MOM 4 (8 min)

2 Squat Snatch

Build Weights

Built by Bengt Granaas

WOD 10/7

10 juli, 2026

”Pimm’s Cup”

FOR TIME

500m Row

100 Wall Balls (9/6)

Rest until 12:00

Part 2:

15 minutes to establish a 1RM Back Squat

Mayhem affiliate

WOD 9/7

9 juli, 2026

STRENGTH

EVERY 2:00 (5 SETS)

5 Bench press

Start mod and build every set

WORKOUT

”Championship Point” (RX)

FOR TIME

10-9-8-7-6-5-4-3-2-1

Hang power clean 70/47,5 kg

10 Pushups after every set

(Score is time)

MAYHEM AFFILIATE

3-2-1… GO!