workout of the day (wod)
WOD 18/4
Team of 2
800m run
800m row
800m run
80m lunges 22.5/15
800m run
80m Burpee broadjumps
800m run
100m Farmers carry 2×32/24/16
800m run
40m sled push 120/80
800m run
80 wallballs 9/6
WOD 17/4
STRENGTH
Week 4
Max Rep Bench Press (weight increased from last week)
-rest 1:00-
Burn Out Set (50% of weight above)
WORKOUT
“REO Speedwagon” (RX’d)
3 Rounds
12 Box Step ups 60/50
12 Pull Ups
-into-
3 Rounds
8 Box Jumps 60/50
8 Chest to Bar Pull Ups
-into-
3 Rounds
4 Box Jumps 75/60
4 Bar Muscle Ups
MAYHEM AFFILIATE
3-2-1…GO
WOD 16/4
GYMNASTICS: Strength
6 Rounds, Alternating Between Each Skill:
30 seconds of work/30 seconds of rest
Level 1: Elevated Push Ups or Push Ups / Support Hold between boxes
Level 2: Heel Box Ring Dips / Ring Support Hold
Level 3: Ring Dips / Ring Support Pulses
WORKOUT
“Aerosmith” (RX’d)
15/12 Calorie Bike
30 GHDs (Or V-Ups)
30/24 Calorie Bike
30 GHDs (Or V-Ups)
45/36 Calorie Bike
30 GHDs (Or V-Ups)
60/48 Calorie Bike
MAYHEM AFFILIATE
3-2-1…GO
WOD 15/4
STRENGTH – Week 4
20 Rep Back Squat (weight increased from last week)
WORKOUT
“Rolling Stones” (RX’d)
5 Rounds
10 Right Arm Dumbbell Cleans 32/22,5
10 Left Arm Dumbbell Cleans 32/22,5
20 Wall Balls 9/6
MAYHEM AFFILIATE
3-2-1…GO
WOD 14/4
WORKOUT
“Zeppelin” (RX’d)
AMRAP 7
1000/850m Row
In remaining time: Max reps Strict Handstand Push Ups
-rest 5:00-
AMRAP 7
1000/850m Row
In remaining time: Max reps Push Ups
-rest 5:00-
AMRAP 7
1000/850m Row
In remaining time: Max Dumbbell Bench Press 2×22.5/15
* Repeat from April 19, 2024
MAYHEM AFFILIATE
3-2-1…GO
Funktionell Styrka 13/4 kl.18.15
Every 90 sec x4
- 10 TTB drill to box
- Handstand Shoulder taps
- 30 sec Max TTB
MAYHEM MINI-PUMP
– Core Work:
4 sets of:
10/side DB Golbet Tall Kneeling to Stand
-rest 30 seconds-
30 Seated Oblique Twists with Med Ball (each side)
–rest 30 seconds-
30 m Isolateral DB Farmers Carry (left)
30 m Isolateral DB Farmers Carry (right)
–Rest 2 minutes between rounds-
WOD 13/4 kl.17.00
”Jango Fett”
Teams of 2
5 sets (each/1:1)
250/200m Row (or Ski)
15 Power Snatch 35/25
3 Wall Walks