workout of the day (wod)
WOD 16/4
STRENGTH
Every 1:00 x 10 Sets
2 Power Snatch (singles) @ 65% OR RPE 6
WORKOUT
“Porsche 911” (RX’D)
75/60 Calorie Row
50 Burpee Over Bar
25 Power Snatch 60/42,5
MAYHEM AFFILIATE
3-2-1…GO
WOD 15/4
GYMNASTICS
Rope Climbs
EMOM x 9
Level 1 / Level 2 / Level 3
WORKOUT
“Aston Martin DB5” (RX’D)
7 Rounds
21 Shoulder Press 35/25
21 Sit Ups
MAYHEM AFFILIATE
3-2-1…GO
WOD 14/4
STRENGTH
Every 2:00 × 6 Sets
1 Clean Pull + 1 Hang Squat Clean + 1 Front Squat @ 65–70% OR RPE 6-7
WORKOUT
“VW Beetle” (RX’D)
AMRAP 3 x 4 Sets
20 Box Step Overs 50cm
10 Deadlifts 70/50
-rest 1:00 between sets-
*start where you left off each time
MAYHEM AFFILIATE
3-2-1…GO
WOD 13/4
WORKOUT
“Half Murph” (RX’D)
800m Run
-into-
10 Rounds
5 Strict Pull-Ups (or 1 Rope Climb)
10 Push-Ups
15 Air Squats
-into-
800m Run
MAYHEM AFFILIATE
3-2-1…GO
Funktionell Styrka 12/4 kl.18.15
3 Rounds
6/6 DB Straight arm Situps
Rest 30 sec
8/8 Box Hip Opener with KB
Rest 30 sec
15 KB Sumo Jump
Rest 30 sec
10 Laying Medball Pullover
Rest 90 sec
TEAM OF 2
Every 2:30 x 4 set
Atlet 1: 8 Bench Press @60-70% 1 RM
+3 Bench Press 30X1
Atlet 2:
80 m Farmers Walk
TEAM OF 2
Every 2:30 x 4 set
Atlet 1: 8 Front Squat @50% 1 RM
+3 Front Squat 30X1
Atlet 2:
200 m Easy jog
WOD 12/4 kl.17.00
AMRAP 15
15 m Sled Push 105/135
100 m Run
10 Bench Press 60/42,5
Extra fitness
3 Rounds
10 Laying Medball Pullover
Rest 30 sec
8/8 Box Hip Opener with KB
Rest 30 sec
6/6 DB Straight arm Situps
Rest 1 min
Team of 2
Team of 2
“IGNITION LOOP”
AMRAP 20 min
300 m Run (eller 400 m Ski/Row)
15 Power Cleans (60/40 kg)
12 Toes-to-Bar
9 Front Squats (samma stång)
-rest- 2min
Then into
“PRESSURE BUILD”
AMRAP 20 min
500 m Row / 400 m Run
20 Wall Balls
15 Deadlifts (100/70 kg)
10 Handstand Push-ups
Built by Bengt Granaas