workout of the day (wod)

WOD 7/11

6 november, 2024

WORKOUT 

“Bedtime Stories” (RX’d) 

Teams of 2 (1:1) 

12 Sets (each) 

250/200m Row 

MAYHEM MINI-PUMP – Core 

3 Rounds 

8 Single Arm Overhead Kettlebell Sit-ups (left/right) 

Rest 30 seconds

8 Around the Worlds (each side) 

Rest 30 seconds

30 m KB Front Racked/Overhead Carry (left/right) 

*Rest 2 minutes between rounds* 

MAYHEM AFFILIATE 

3-2-1…GO

WOD 6/11

5 november, 2024

STRENGTH 

Every 2:45 x 3 Sets 

3 Back Squat @85-90%

WORKOUT 

“50 First Dates” (RX’d) 

4 Sets: 

30 Wall Balls 9/6

-2:00 Recovery Bike between sets- 

-Straight Into-

4 Sets: 

15 Burpee Box Jump Overs 60/50

-2:00 recovery Bike between sets-

MAYHEM AFFILIATE 

3-2-1…GO

WOD 5/11

4 november, 2024

BAR MUSCLE UPS: WEEK 4:

EMOM x 8 [30 seconds of MAX effort in each minute] 

Freedom: 

Even Minute: 30 seconds of max Bar Muscle Ups 

Odd Minute: 30 seconds of max Hollow Rocks 

Independence: 

Even Minute: 30 seconds of max Box Bar Muscle Ups, Kipping Chest to Bar Pullups, or Kipping Pull-ups 

Odd Minute: 30 seconds of max Hollow Rocks in Tuck Position 

Liberty: 

Even Minute: 30 seconds of max Ring Rows 

Odd Minute: 30 seconds of max Hollow Hold in Tuck Position

WORKOUT  

“Big Daddy” (RX’d) 

AMRAP 1:30 x 5 Sets

20/16 Calorie Bike 

Max Double Dumbbell Snatch 15/10

-Rest 2:30 between sets-

MAYHEM AFFILIATE 

3-2-1…GO

WOD 4/11

3 november, 2024

STRENGTH 

Every 2:00 x 6 Sets

3 Power Cleans + 2 Front Squat + 1 Push Jerk (Unbroken, build in weight) 

WORKOUT 

“Just Go With It” (RX’d) 

100-80-60-40-20 

Double Unders

30-25-20-15-10 

Stick Sit Ups

MAYHEM AFFILIATE 

3-2-1…GO

WOD 3/11 17:00

3 november, 2024

Spooky, Scary Skeletons

Teams of 2

50-40-30-20-10

Calorie row or assault bike

Handstand Push Ups

Bench Press (60/37,5)

Women Calories: 40-32-24-16-8

Mayhem affiliate

3-2-1 Go!

Funktionell Styrka 3/11 kl.18:15

2 november, 2024

For Time:

10-8-6-4-2

Strict dips

Strict Pullups

Rest 3 min and repeat

Reps must be completed unbroken

———

EMOM 12

1. 5/5 Kettlebell Windmill

    2. 7,5 m Quadruped Crawl

    3. 8 KB Cyclist Hack Squat

    ———

    2 Rounds

    8 DB Lunge to Box step ups 

    Rest :30 sec

    8/8 Good Mornings

    Rest 1:00 b/t