workout of the day (wod)

WOD 27/4

STRENGTH 

Every 2:00 × 5 Sets 

3 Back Squats @ 72–75% or RPE 7–8

WORKOUT 

“LA Lakers” (RX’D) 

10 Rounds 

200m run 

2 Rounds of ”Cindy.” 

5 Pull Ups 

10 Push Ups 

15 Air Squats

MAYHEM AFFILIATE 

3-2-1…GO

Funktionell Styrka 26/4 kl.18.15

Every 90 sec x3

12 Gorilla Swings

8/8 DB Rows

6-8 HSPU on box 30X1

100 m Banded Farmers Carry

MINI PUMP – Lower Push

3 sets

30 Second Wall Sit

– rest 45 seconds-

12 Alternating Toes To Bar

Rest 45 sec

8/8 Half kneeling low to high Chop

-rest 1:00 between sets-

ROM WOD

WOD 26/4 kl.17.00

WORKOUT – Hermey the Elf

25 Box Step Ups 60/50 cm

50 GHDs (Or Stick Sit Ups)

25 Box Jumps 

50 V-Ups

25 Box Jump Overs 

50 Sit Ups

25 Box Step Ups 

MINI PUMP – Lower Push

4 sets

30 Second Wall Sit

– rest 30 seconds-

12 Alternating Toes To Bar

-rest 1:00 between sets-

OLYWOD 25/4-26

In 12 min

3 RM Unstable OHS

EMOM 8

Odd: 1 Snatch High Pull – 1 Hang Power Snatch Pause (Pause 2-5 seconds)

Even: 1 Snatch High Pull – 1 Hang Squat Snatch

EMOM 6 min

Snatch – Build Weight

Built by Bengt Granaas

TEAMWOD 25/4-26

WORKOUT 

”Mayhem Classic Chipper”(RX’D)

Teams of 2

25 Burpee Box Get Over 120

50/40 Cal AssaultBike 

50 GHDs

25 Bar Muscle-Up

50 GHDS

50/40 Cal AssaultBike 

25 Burpee Box Get Over 120

(Scored by Time)

WOD 24/4

STRENGTH 

Every 2:00 x 6 Sets 

1 Power Clean + 1 Hang Power Clean + 1 Push Jerk @ 70–72% OR RPE 7

WORKOUT 

”Classic GWEN” (RX’D) 

15-12-9 Clean and Jerk 70/50

*sets must be completed unbroken (touch and go)

MAYHEM AFFILIATE 

3-2-1…GO

WOD 23/4

WORKOUT  

“Wario” (RX’D) 

AMRAP 2 x 10 Sets

10 Box Jumps 75/60

Max Calorie Row 

-rest 2:00 between sets-

MAYHEM AFFILIATE 

3-2-1…GO