workout of the day (wod)
WOD 13/5
WORKOUT
”Barbara” (RX’d)
5 Sets:
20 Pull Ups
30 Push Ups
40 Sit Ups
50 Air Squats
-rest 3:00 between sets-
MAYHEM AFFILIATE
3-2-1…GO
WOD 17.00
WORKOUT – CARRIE UNDERWOOD
Mayhem Affiliate version of the 2024 Team Quarterfinal Event 2 workout
Teams of 2
40-20-10
Synchro Alternating DB Snatches 22,5/15
Synchro Toes-to-Bar
MAYHEM MINI-PUMP – ARMS AND CORE:
3 Rounds
10 Bent Over Barbell Row @moderate weight
10 Overhead Plate Situps
:30 Hanging L-sit hold
* Rest 90 sec b/t rounds
StrengthWOD KL.18.15
Mayhem functional PUMP! (Legs & core)
A
With a buddy, One work – one rest.
4 sets (each)
15 GHD situps
30m sled push 80/60kg
-Rest 3:00-
4 sets (each)
15 Toes to bar
20m sled push 100/80kg
-rest 3:00-
4 sets (each)
15 Russian twists (each side)
10m sled push 120/100kg
B
50 back squats at 50% of 1RM in as few sets as possible.
Team WOD
I go U go
TC 45min
Buy In
3000m ROW
Into
20 rounds of
5 WB 13/9kg – 7 WB 9/6kg – 9 WB 6/4kg
5 Push Ups
1 Heavy DL
Buy Out
3000m ROW
Built by Erik Thiger & Bengt Granaas
OLYWOD 11/5-24
For 12 min
3 RM Unstable Back Squats – rubberband
EMOM 6
3 Hang Squat Snatch – Medium Weight
EMOM 6
2 Hang Squat Snatch – Medium/Heavy Weight
EMOM 6
1 Hang Squat Snatch – Heavy Weight
Accessory work
Sissy Squats
5 rounds x 3-5reps
Built by Bengt Granaas
WOD 10/5
WORKOUT
“Shania Twain” (RX’d)
120/100 Calorie Row
80 Bench Press 50/35
40 Box Jump Overs 60/50
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 1 min between rounds-
MAYHEM AFFILIATE
3-2-1…GO
WOD 9/5
STRENGTH
Every 1:00 x 5
5 Power Cleans (50-55%) (Singles)
-rest 1:00-
Every 1:00 x 5
3 Power Cleans (60-65%) (Singles)
-rest 1:00-
Every 30-seconds x 5
1 Power Cleans (70-75%)
WORKOUT
“Bad Annie” (RX’d)
100-80-60-40-20
Double Unders
50-40-30-20-10 Sit-ups
MAYHEM AFFILIATE
3-2-1…GO