Mayhem Affiliate 03/28/2023

Forge Fitness – WOD

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Skills and Drills (Checkmark)

Week 3: Ring Muscle-up Progression

Advance:

5 sets:

8-10 False Grip Ring Rows (inverted)

– rest 1 minute between sets –

Intermediate:

5 sets:

6-8 False Grip Ring Rows (inverted/feet on the ground in front of the rig)

– rest 1 minute between sets –

Beginner:

5 sets:

6-10 Ring Rows (feet lined up under the rig/pull-up bar)

– rest 1 minute between sets –

* Place one foot on a box, walk feet in, closer to the rig for less of an angle.

Workout (3 Rounds for time)

Cassie Lang

3 sets:

21-15-9*

Calorie Row

42-30-18

Double Unders

-Rest 3 minutes between sets-

*Women’s calories: 16-12-8

Target time each set: 3:30-4:30

Time cap each set: 5 minutes