workout of the day (wod)

OLYWOD 22/3-25

Slow Tall Muscle Snatch – Tall Muscle Snatch – brum and BB

In 12 min – build weight

10RM Back Squats – increase weight

E15secOM 4 – moderate weight

1 Power Snatch

EMOM 8

1 Snatch High Pull – 1 Squat Snatch

Built by Bengt Granaas

WOD 21/3

Gymnastics Skill 

Practice form and efficiency in the gymnastic option that you are planning to do in today’s workout. 

* Bar Muscle-ups 

* Chest to Bar Pull-ups 

* Pull-ups 

* Jumping Pull-ups 

WORKOUT 

“Newgrange” (RX’d) 

Every 5:00 x 4 Sets 

5 Bar Muscle Ups (Or 10 Chest to Bar) 

10 Overhead Squats 42,5/30

100 m Run 

10 Overhead Squats 42,5/30

5 Bar Muscle Ups (Or 10 Chest to Bar)

MAYHEM AFFILIATE 

3-2-1…GO

WOD 20/3

WORKOUT 

“Glendalough” (RX’d) 

2000/1750m Row 

-into-

200 Single Unders

50 Strict Abmat Sit Ups 

150 Double Unders

50 V-Ups 

100 Crossover Singles 

50 Abmat Sit Ups 

ACCESSORY 

Accumulate 4 minutes of,

Kettlebell Rack Hold 

-rest as needed between breaks-

MAYHEM AFFILIATE 

3-2-1…GO

WOD 19/3

GYMNASTICS: Handstand Push-ups 

3 Max Effort sets, rest 1 min between sets: 

Level 1: Strict Deficit HSPU 

Level 2: Strict HSPU 

Level 3: Box Handstand Push Ups 

Level 4: Push Ups 

Level 5: Elevated Push Ups 

WORKOUT 

“Kilkenny” (RX’d) 

For Time: 

50/40 Calorie Bike 

Total Bike seconds in Burpees to Target (+15cm)

For example, if the bike takes 60 seconds, then you have 60 burpees to target

Note: there is no time cap on the bike. Get it done. But the max number of required burpees is 100 reps.

MAYHEM AFFILIATE 

3-2-1…GO

WOD 18/3

STRENGTH 

Bench Press – Heavy Single

*Rest a little longer than normal between sets when you reach heavier weights 

WORKOUT 

“Limerick” (RX’d) 

AMRAP 10

10 Dumbbell Bench Press 22,5/15

5 Strict Pull Ups (Or 10 Ring Rows)

MAYHEM AFFILIATE 

3-2-1…GO

WOD 17/3

WORKOUT 

“Galway” (RX’d) 

Every 12:00 x 2 Sets 

3 Rounds 

24 Wall Balls 9/6

12 Toes to Bar 

6 Clean and Jerks 60/42.5

MAYHEM MINI-PUMP – Leg Day 

3 Rounds 

10 Elevated Toe Double DB Romanian Deadlift @ Moderate weight

rest 30 seconds

10 DB Box Step-Ups (each side) @ moderate weight

Rest 2 minutes between rounds

MAYHEM AFFILIATE 

3-2-1…GO

Funktionell Styrka kl.18.15

2 Sets

10-8-6

Barbell Z-press

Rest 30 sec

Deficit Push Ups

*Rest 90 sec and repeat 

Every 90 sec x3

1. 15 Plate Ground to Overhead
2. 10 Jumps 100 cm/90 cm
3. 10 TTR
4. 30-45 sec KB Hold

Recovery Workout

20 Minute Row @slow

*Every 5 minutes stop and do:

30 m Dual Kettlebell Overhead Carry 24/16+

30 sec Hollow Hold