workout of the day (wod)
WOD 9/1
STRENGTH
Build up to a Heavy 3-rep Pause Bench Press (2-3 seconds)
WORKOUT
”The Mole” (RX’d)
100m Run
10 Strict Handstand Push Ups
200m Run
20 Handstand Push Ups
300m Run
30 Push Ups
300m Run
20 Handstand Push Ups
200m Run
10 Strict Handstand Push Ups
100m Run
MAYHEM AFFILIATE
3-2-1…GO
WOD 8/1
WORKOUT
“The Amazing Race” (RX’d)
Teams of 2
5 sets: (each/1:1)
20/16 Calorie Bike
15 m Front Rack Walking Lunge 35/25
ACCESSORY
Accumulate 4 minutes of double kettlebell/ dumbbell front rack hold at a challenging weight
-rest as needed between breaks-
* Score is total weight held
MAYHEM AFFILIATE
3-2-1…GO
WOD 7/1
STRENGTH
Build up to a Heavy 3-rep Deadstop Deadlift (Clean Grip)
WORKOUT
”The Challenge” (RX’d)
10 Sets of :45 on/:15 off:
10 Dumbbell Power Cleans 2×15/10
Max Burpee over Dumbbells in remaining time
MAYHEM AFFILIATE
3-2-1…GO
WOD 6 januari 2025
WORKOUT – Survivor
Freedom (RX’d)
5 sets (1 set every 5:00)
25/20 Calorie Row
20 Wall Balls 9/6 kg
15 Toes to Bar
GYMNASTICS:
Ring Muscle-Ups/ Strict Pull-ups
Strength Option OR Conditioning Option
MAYHEM AFFILIATE
3-2-1…GO
WOD 5/1 kl.17.00
”ARTIE STEVENS”👯♀️
AMRAP (with a Partner) in 29 minutes:
5 Rounds of:
Minute 1: Wall Ball Shots 9/6
Minute 2: Toes-to-Bars
Minute 3: Box Jumps 60/50
Minute 4: Push Presses 35/25
Minute 5: Row (calories)
Minute 6: Rest
Partners switch every :30 seconds
StrengthWOD 5/1 18:15
A
“Fish and chips”
With a partner, You go – I go.
(Switch every round)
2 rounds (each)
30m DB farmer carry walk. lunges (2×15/10kg)
30 DB bench press (2×15/10kg)
-Right into-
2 rounds (each)
15m DB farmer carry walk. lunges (2×22,5/15kg)
15 DB bench press (2×22,5/15kg)
-Right into-
2 rounds (each)
30m DB farmer carry walk. lunges (2×15/10kg)
30 DB bench press (2×15/10kg)
B
3-4 sets
KB SA suitcase earthquake march 30s/side
Bird dog rows x10/arm
Landmine core rotations x20
Årets 1:a OLYWOD 4/1-25
For 12 min
2 RM Jerk
EMOM 6 – from hang
1 Muscle Clean – 1 Power Clean – 1 Squat Clean
EMOM 6
DL Clean Pull @ weight 110% of Clean
E1,5MOM 4 (6min)
1 Power clean – 1 Hang Squat Clean – 1 Push Jerk – 1 Split Jerk
Built by Bengt Granaas