workout of the day (wod)
StrengthWOD KL.18.15
Mayhem functional pump! (Push & pull)
A
3 sets
Dumbbell Bench Press
Max Reps (heavy weight)
-Rest :30-
Max Reps (moderate weight)
-Rest :30-
Max Reps (light weight)
-Rest 2:00- b/t sets
B
3 sets
Max Strict Chin Up
-Rest :30-
Max Barbell Bent Over Rows (60/40kg)
-Rest :30-
Max Banded Face Pulls (moderate tension)
-Rest 2:00- b/t sets
C
2-3 sets
15 Tempo Incline Banded Chest Press
12 Tempo Single Arm Banded Lat Pull Down (Tempo 31X1)
-rest as needed-
WOD 17:00
”GAMMA BOMB”
Teams of 2
250 Wallballs (9/6)
200/150 Calorie Row
100 Box Jumps (60/50)
50 Devil’s Press (2×22,5/2×15)
-Repeat from May 13th, 2023.
Split reps between partners, with one partner working at a time.
Individual Option:
100 Wallballs (9/6)
100/75 Calorie Row
50 Box Jumps (60/50)
25 Devil’s Press (2×22,5/2×15)
OLYWOD 18/5-24
For 12 min
2 RM Unstable OHS – rubberband
EMOM 6
3 OHS – Medium Weight
EMOM 6
2 Power Snatch – Medium/Heavy Weight
EMOM 6
1 Squat Snatch – Heavy Weight
Accessory work
Sissy Squats
5 rounds x 3-5reps
Built by Bengt Granaas
WOD 17/5
WORKOUT
”That’s my secret, Captain: I’m always angry” (RX’d)
-0:00-4:00-
800m Run
-4:00-8:00-
Heavy Double Power Snatch
-8:00-12:00-
800m Run
MAYHEM MINI-PUMP – SHOULDERS AND GLUTES
4 Rounds
10 Weighted Hip Thrust @
Moderate weight – maintain control and quality RPE 7
10 GHD Hip Raise @
moderate weight – maintain quality RPE 7
10 Plate Front Raise @ moderate weight – maintain quality RPE 7
-Rest 2 min between rounds-
MAYHEM AFFILIATE
3-2-1…GO
WOD 16/5
WORKOUT
”You’re Tiny Avenger!” (RX’d)
3 Sets:
3 Rounds
10 Bench Press 60/42,5
20 Bent Over Banded Rows
-rest 1:1 between sets-
ACCESSORY
4 Sets
15 Seated Dumbbell Curls (light/moderate)
15 Seated Double Dumbbell Tricep Extensions (light/ moderate)
-rest as needed b/t sets-
MAYHEM AFFILIATE
3-2-1…GO
WOD 15/5
WORKOUT
”I smashed you. Baby Arms.” (RX’d)
In 15:00
2000/1750m Row
-in the remaining time, build to a Heavy Single Clean and Jerk
MAYHEM MINI-PUMP – LEG DAY
4 Rounds
10 DB Good Mornings @ moderate weight – maintain quality RPE 7
8 Goblet Squat: 1 and a Half Reps @ moderate weight – maintain quality RPE 7
10 Single Leg Calf Raise @ moderate weight – maintain quality RPE 7
-Rest 2 min between rounds-
MAYHEM AFFILIATE
3-2-1…GO
WOD 14/5
SKILL WORK – HANDSTAND WALK
EMOM x 7:
Level 1: Kick up to the wall, then perform 10 back to wall handstand shoulder taps.
Level 2: 4,5m handstand walk or 30 seconds of practice
Level 3: 7,5m handstand walk
WORKOUT
”No Banner, Only Hulk” (RX’d)
42-30-18
Calorie Air Bike (Women: 34-24-14 calories)
Burpees to Plate
MAYHEM AFFILIATE
3-2-1…GO