workout of the day (wod)
Halloween Workout 2/11 kl.10.15
Against a 30min continuous clock
3 rounds of each, alternating between A and B.
One work one rests. Both partners share the work on each station.
A
Amrap in 5:00
45/35 cal assault bike
30 Goblet box step ups (50cm) (24/16)
Max rep Burpee box jump overs
B
Amrap in 5:00
45/35 cal assault bike
30 Goblet step back lunges
Max rep Toes to bar
WOD 1/11
BAR MUSCLE UPS: WEEK 3
Every 1:30 x 6 Sets
* Freedom: 4-7 Bar Muscle Ups
* Independence: 6-8 Box Bar Muscle Ups, Kipping Chest to Bar Pull-ups, or Kipping
Pull-ups
* Liberty: 8-12 Ring Rows
WORKOUT
”Thriller” (RX’d)
For Time:
50/40 Calorie Row
75 Hang Dumbbell Power Cleans 2×22,5/15
50/40 Calorie Row
MAYHEM AFFILIATE
3-2-1…GO
WOD 31/10
STRENGTH
Every 2:30 x 4 Sets
4 Deadlift (85%)
WORKOUT
“Superstition” (RX’d)
AMRAP 2 x 5 Sets
200m Run
Max V-Ups
-Rest 1:00 between sets-
MAYHEM AFFILIATE
3-2-1…GO
WOD 30/10
STRENGTH
Every 2:00 x 6 Sets
3 Squat Snatch (Singles, build-in weight)
WORKOUT
“This is Halloween” (RX’d)
AMRAP 15
10-20-30-40-50…
Wall Balls 9/6
5-10-15-20-25…
Burpee Box Jump Overs 60/50
MAYHEM AFFILIATE
3-2-1…GO
WOD 29/10
WORKOUT
“Somebody’s Watching Me” (RX’d)
30/24 Calorie Bike
30 Pull Ups
30/24 Calorie Bike
15 Chest to Bar
30/24 Calorie Bike
30 Pull Ups
MAYHEM MINI-PUMP – Glutes and Shoulders
4 Rounds
10 Weighted Hip Thrust @RPE 7
-rest 30 seconds
30-second Superman Hold
-rest 30 seconds
10 Dumbbell Snow Angel Raise @RPE 7
* Rest 2 minutes between rounds
MAYHEM AFFILIATE
3-2-1…GO
WOD 28/10
STRENGTH
Every 2:30 x 4 Sets
4 Back Squats (85%)
WORKOUT
“Monster Mash” (RX’d)
2 Sets:
3 Rounds
6+6 Single Arm Dumbbell Thrusters 22,5/15
15m Single Dumbbell Walking Lunge 22,5/15
36 Double Unders
-rest 3:00 between sets-
MAYHEM AFFILIATE
3-2-1…GO
StrengthWOD 18:15
A
“Corn maze” (Everyday Hero edition)
20min EMOM
Min 1: 5 Shoulder press 50/35
Min 2: 10 Front squats 80/55
Min 3: 15 Deadlifts 100/70
Min 4: 20m Sled push 65/45
B
Mayhem Mini-pump
3-4 Rounds
10 Incline Dumbbell Press RPE 7
-rest 30 seconds-
10 Weighted Hip Thrust RPE 7
-rest 30 seconds-
10 GHD Hip Raise RPE 7
-rest 30 seconds-
10 Bent Over Lateral Raises RPE 7
-rest 2 min b/t sets-