workout of the day (wod)

WOD 17:00

”West point”

15:00 AMRAP

10/8 Calorie Air Bike

10 KB Shoulder to Overhead (5/arm 24/16)

10 Kettlebell Swings (24/16)

Mayhem Mini-Pump

(Glutes & shoulders)

4 Rounds

10 Seated Dumbbell Z Press @ Light weight – maintain control and quality RPE 5

-rest 30 seconds-

10 Weighted Hip Thrust @ moderate weight – maintain quality RPE 7

-rest 30 seconds-

10 GHD Hip Raise @ moderate weight – maintain quality RPE 7

-rest 30 seconds-

10 DB Snow Angel Raise @ moderate weight – maintain quality RPE 7

-Rest 2 minutes between rounds-

OLYWOD 7/6-25

In 12min

3 RM Unstable Back Squats – Rubber band

E1,5MOM 8 – Build weights (12min)

1 Snatch Pull – 1 Power Snatch – 1 OHS – 1 Squat Snatch

EMOM 4

4 Front Squats @ 65/50kg

Built by Bengt Granaas

Team of 2, 7/6-25

Team of 2

TTL TC 32min

FT

12 rounds of YGIG

4 Power Cleans (60/42.5 kg)

6 Push-ups

8 Sit-ups

TC 20min

2min rest, then

-into-

AMRAP 12min

• 20/16cal Ass.Bike
• 10 Synchro Air Squats (båda samtidigt)
• 15 Dumbbell Box Step Overs (2×22.5/15 kg)
• 10 Partner Wall Ball Toss (stå mitt emot varandra, kasta varannan, 4m)
• 8 Burpee Leapfrogs (4 var)

Built by Bengt Granaas

WOD 5/6

STRENGTH 

Heavy Single Bench Press

WORKOUT  

“Highwaymen” (RX’d) 

Every 2:00 x 10 Sets 

200m Run (75-80%) 

MAYHEM AFFILIATE 

3-2-1…GO

WOD 4/6

WORKOUT 

“American IV” (RX’d) 

AMRAP 30

1000m Row 

30 GHDs (Or V-Ups) 

20 Burpee over Rower 

ACCESSORY 

Accumulate 4 minutes of front hold at a challenging weight 

-rest as needed between breaks-

MAYHEM AFFILIATE 

3-2-1…GO

WOD 3/6

STRENGTH 

Heavy Single Back Squat

WORKOUT  

“June Carter” (RX’d) 

AMRAP 15

2 Muscle Ups Or 2x Chest to Bar

2 Front Squats 50/35

9 m Handstand Walk (4,5 m out and back) Or 2 Wall Walks

*Add 2 reps to the muscleups and squats every round

MAYHEM AFFILIATE 

3-2-1…GO

WOD 2/6

WORKOUT 

“Cash” (RX’d) 

AMRAP 2 x 5 Sets

150m Run 

10 Clean and Jerks 42,5/30

Max Box Jump Overs 75/60

-Rest 1:00 Between sets- 

ACCESSORY 

5 Sets Of 

2 Turkish Get-Ups (each side) 

*Use a weight that is challenging but allows for good form throughout reps

MAYHEM AFFILIATE 

3-2-1…GO