workout of the day (wod)
WOD 26/12
WORKOUT
“Candy Cane Wishes” (RX’d)
7 Rounds
7 Front Squats 60/42,5
14 Toes to Bar
MAYHEM MINI-PUMP – Leg Day
3-4 Rounds
12 Lying DB Hamstring Curl @RPE 7
-rest 30 seconds
10 Standing Barbell Calf Raise @RPE 7
Rest 1-2 minutes between rounds
MAYHEM AFFILIATE
3-2-1…GO
WOD 25/12 – Merry Christmas
EMOM 7 – HANDSTAND WALK SKILL WORK
Freedom (RX’d)
25-20-15-10-5
Calorie Row
Handstand Push Ups
Box Jumps
-Women Calories: 20-16-12-8-4
WOD 24/12
WORKOUT – Most Wonderful Time of the Year
Freedom (RX’d)
21:00 AMRAP
18/14 Calorie Air Bike
9x15m (7,5m+7,5m) Shuttle Run
3 Power Cleans (85/57,5kg)
GYMNASTICS:
5×3 Weighted Strict Pull-ups
Build in weight through each
set if able, working up to a
max 3-rep for the day.
Other options:
5×3 Ring Rows (increase the
level of difficulty each set by
5×3 Unweighted Strict Pull-
ups or Chin-ups
5×3 Elevator Pull-ups
(band horizontal under feet,
attached to rig)
StrengthWOD 22/12
A
7 sets
12/12 supported DB rows
5 bench press
1min rest b/t sets
Rest 5 min
B
5 sets
7/7 DB Bulgarian split squats (tempo, 3sec down)
7 GHD Nordic curls OR 7 toes elevated DB Romanian deadlifts (tempo, 3sec down)
Rest 2 min b/t sets
Rest 5 min
C
3 sets
5/5 Staggered stance DB goblet squats
10/10 banded SA pulldowns
15 DB hex press
Rest 2 min b/t sets
Team of 2 – 21/12-24
Team of 2 – Last Chance
Buy In
1000m row – split anyhow
-into-
AMRAP 4 – Split anyhow
2 Bear Complex @ 60/40kg
5 WB
10 Box Jump
-rest- 2 min
FT – Split Anyhow
“Diane”
21-15-9
DL 102/70kg
HSPU
-rest 2min
AMRAP 4 – both athletes work
Athlete 1 – Athlete 2
20 DDB G2OH 22,5/15kg – KB Hold 32/24kg
Athlete 2 – Athlete 1
20 DKB DL 32/24kg – DDB Hold 22,5/24kg
Buy Out
2000m Row – split anyhow
Built by Bengt Granaas
OLYWOD 21/12-24
In 12 min
1 RM Back Squat
EMOM 6
Clean Ladder
1. 10 @ 40%
2. 8 @ 50%
3. 6 @ 60%
4. 4 @ 70%
5. 2 @ 80%
6. 1 @ 90%
EMOM 6
Strict Press Ladder
Begin with empty bar, increase weight every set with 5/2,5kg
- 10 Strict Press @ empty bar
- 8 Strict Press @ +5/2,5kg
- 6
- 4
- 2
- 1
Built by Bengt Granaas
WOD 20/13
STRENGTH
Every 2:00 x 6 Sets
2 Power Cleans + 2 Front Squats + 2 Jerks (build-in weight)
*Complete unbroken
WORKOUT
“Fear” (RX’d)
For Time:
2000/1750m Row
*Every 2:00 (including 0:00)
perform 12 Toes to Bar
MAYHEM AFFILIATE
3-2-1…GO