workout of the day (wod)

WOD 6/8

STRENGTH

On 10:00 Clock… 

Build to a Heavy 8-Rep Push Press 

WORKOUT

Every 2:00 x 10 Sets

5 Deadlifts 

4 Power Cleans 

3 Shoulder to Overhead 

*Each set in :25-:45. 

Build or hold.

MAYHEM AFFILIATE 

3-2-1…GO

WOD 5/8

WORKOUT 

AMRAP 25

30/25 Calorie Bike 

40 Alt. Lateral Box Step Overs 60/50

50 Walking Lunges 

60 Double Unders 

MAYHEM AFFILIATE 

3-2-1…GO

WOD 4/8

STRENGTH 

On 12:00 Clock… 

Build to a Heavy 8-Rep Front Squat 

WORKOUT 

2 Rounds For Time

800m Run 

50 Toes to Bar 

25 Thrusters 50/35

MAYHEM AFFILIATE 

3-2-1…GO

WOD 3/8

STRENGTH 

”AUGUST MONTHLY CHALLENGE”

AMRAP 2

Max Bench Press 70/42,5

WORKOUT

AMRAP 2 x 5 Sets 

10 Lateral Burpee Over Bar

10 Hang Power Cleans 70/50

Max Push Ups in the remaining time

-Rest 1:00 between Sets-

MAYHEM AFFILIATE 

3-2-1…GO

StrengthWOD 2/8

A

Emom X8 min

Min1 DB rows x8-10/arm

Min2 KB offset pushup x8-10

B

Teams of 2

150 KB power stairs (share anyhow)

C

3 sets

SA banded farmer marches x20/side

Rest 30s

Iron trident x10

Rest 90s

OlyWod 1/8-26

In 12 min – skill

3 RM Unstable OHS

EMOM 4 (4 min)

2 Snatch High Pull Drop – as high as possible

EMOM 4 (4 min)

2 Power Snatch Catch

EMOM 6 (6 min)

Strappo Lento 2 Tall Snatch Drops

Built by Bengt Granaas

WOD 31/7

“JULY ’26 MONTHLY
CHALLENGE”
FOR TIME · 1600m Run
-Rest Until 15:00 Mark

then Complete-
FOR TIME · 50 Bench Press

(70/42.5)*
*Start w/ 10 Russian KB
Swings (32/24); 10 more
every break
Time Cap 10min