Workout of the Day

Mayhem Affiliate 02/05/2023

Forge Fitness – WOD

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Warm-up (No Measure)

Bike

250m easy

250m moderate

250m easy

250m moderate/fast

250m easy

50m Sprint

Workout One (Distance)

“BikeErg Lactate Intervals”

2 Min Easy,

1 Min Hard (85-95 RPM)

30 Sec Easy Recovery

1 Min Hard (95 RPM)

30 Sec Easy Recovery

1 Min Hard (95-100 RPM)

30 Sec Easy Recovery

1 Min Hard (95 RPM)

30 Sec Easy Recovery

1 Min Hard (85-95 RPM)

2 Min Easy Recovery

4 Sets

3 Min Easy

45 Sec Hard (100-110 RPM)

1 Min Mod (80-90 RPM)

-No rest between sets-

Total: 30 MIn

Workout Two (Time)

Our Song

Freedom (RX’d)

10 Rounds

8 Dumbbell Bench (50s/35s)

16/14 Calorie Bike Erg (Or Assault Bike)

(KG Conv: 22.5s/15s)

Affiliate Compete (RX+)

10 Rounds

10 Dumbbell Bench (50s/35s)

20/16 Calorie Bike Erg (Or Assault Bike)

(KG Conv: 22.5s/15s)

Independence

10 Rounds

8 Dumbbell Bench (40s/25s)

14/12 Calorie Bike Erg (Or Assault Bike)

(KG Conv: 17.5s/10s)

Liberty

10 Rounds

8 Bar Push Ups

10/8 Calorie Bike Erg

Mayhem Affiliate 02/04/2023

Forge Fitness – WOD

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Workout (Time)

We are Never Ever Getting Back Together

Partner Workout: 1600m Bike Erg (Split))

15 Synchro Wall Walks

3200m Bike Erg (Split))

30 Synchro Overhead Squats (95/65)

1600m Bike Erg (Split))

Affiliate Compete (RX+)

Partner Workout:

400m Run (together)

20 Synchro Wall Walks

800m Run (together)

20 Synchro Overhead Squats (135/95)

400m Run (together)

Target time: 14-16 minutes

Time cap: 20 minutes

Mayhem Affiliate 02/03/2023

Forge Fitness – WOD

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Skills and Drills: Handstand Hold (Checkmark)

Week 2: Handstand Hold

Advanced:

5 Sets

1-minute Handstand Hold (wall)

1-minute Rest

Intermediate:

5 Sets

:45-second Handstand Hold (wall/ feet on Box)

1:15-minute Rest

Beginner:

5 Sets

:30-second Handstand Hold (feet on Box/Knees on Box)

1:30-minute Rest

* Use standing Overhead Banded hold as a substitute for athletes who struggle with stability.

CrossFit Games Open 14.4 (AMRAP – Reps)

14-Minute AMRAP:

60 Calorie Row

50 Toes-To-Bars

40 Wall-Ball Shots, 20# / 14#

30 Cleans, 135# / 95#

20 Muscle-ups
Target number of Reps: 130+

Minimum number reps before scaling: 115

Mayhem Affiliate 02/02/2023

Forge Fitness – WOD

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Strength

Power Snatch

Every Minute (10:00)

5 Power Snatch

– Use lightweight that can be cycled smoothly for 5 Touch and Go reps

Workout (4 Rounds for reps)

Look What You Made Me Do

4 sets:

1:00 Max Push Press (45/35)

1:00 Max Abmat Sit Ups

1:00 Max Lunge Steps

1:00 Rest

Affiliate Compete (RX+)

4 sets:

1:00 Max Push Press (65/45)

1:00 Max GHD’s

1:00 Max Back Rack Lunge Steps (65/45)

1:00 Rest

Target number of reps each set: 120+ reps (total)

Minimum number of reps before scaling: 90 reps (total)

Mayhem Affiliate 02/01/2023

Forge Fitness – WOD

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Strength

Bench Press

5 Bench Press x 5 sets @65% of Heavy Single (Week 1)

* Complete a set on the 2 minutes *

Workout (Time)

Shake it Off

75 Burpee Box Jump Overs (24”/20”)

Every 2 minutes (including 0:00), perform 5 Front Squats (135/95)

Affiliate Compete (RX+)

100 Burpee Box Jump Overs (24”/20”)

Every 2 minutes perform 5 Squat Cleans (135/95). Start the workout with squat cleans

Target time: 10-12 minutes

Time cap: 16 minutes

Mayhem Affiliate 01/31/2023

Forge Fitness – WOD

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Strength

Back Squat

5 Back Squats x 5 sets @65% of Heavy Single (Week 1)

* Complete a set on the 2 minutes *

Workout (4 Rounds for time)

I Knew You Were Trouble

For Time:

50/40 Calorie EchoBike

50 Pull-ups

50/40 Calorie Echo Bike

Affiliate Compete (RX+)

4 Sets: (1 set every 3 minutes 30 seconds)

12/10 Calorie Echo Bike

7 Bar Muscle Ups

12/10 Calorie Echo Bike

Target time: 7-9 minutes

Time cap: 12 minutes

Mayhem Affiliate 01/30/2023

Forge Fitness – WOD

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Strength

Deadlift

5 Deadlifts x 5 sets @65% of Heavy Single (Week 1)

* Complete a set on the 2 minutes *

Workout (3 Rounds for time)

Taylor Swift

3 Sets:

8-6-4 Devil Press (2 x 50/35)

40 Double Unders after each

-rest 2 min-

Target time each set: 3:30-4:00 minutes

Time cap each set: 5 minutes

Mayhem Affiliate 01/29/2022

Forge Fitness – WOD

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Warm-up (No Measure)

Bike

250m easy

250m moderate

250m easy

250m moderate/fast

250m easy

50m Sprint

Workout One (Distance)

“BikeErg Lactate Intervals”

5 Sets

1 Min Easy, Standing, High Damper (55-60 RPM),

1 Min Hard, Seated, Low Damper (95 RPM)

No rest between sets.

-Rest 2 Min-

5 Sets

1 Min Mod, Standing, High Damper (60-65 RPM),

1 Min Mod, Seated, Low Damper (85 RPM)

No rest between sets.

-Rest 2 Min-

5 Sets

1 Min Hard, Standing, High Damper (65-70 RPM),

1 Min Easy, Seated, Low Damper (75 RPM)

No rest between sets.

Total: 34 Min

Workout Two (Time)

Volkswagen

Freedom (RX’d)

21-18-15-12-9-6-3

Kettlebell Swings (53/36)

42-36-30-24-18-12-6

Walking Lunge Steps

(KG conv: KB 22.5/15)

Independence

21-18-15-12-9-6-3

Kettlebell Swings (36/25)

42-36-30-24-18-12-6

Walking Lunge Steps

(KG conv: KB 15/10)

Liberty

18-16-14-12-10-8-6

Russian Kettlebell Swings (light)

36-32-28-24-20-16-12

Box Step Ups (16/12)

Mayhem Affiliate 01/28/2023

Forge Fitness – WOD

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Workout (Time)

Ford

Teams of 2 800m Run (together)

40 Box Jump Overs 24/20″

80/64 Calorie Row

60 Clean and Jerks (95/65) (split as desired)

RX+135/95

Target time:16 minutes

Time cap: 24 minutes

Optional Accessory (4 Rounds for time)

Mayhem Mini-Pump: Shoulder/Glutes

4 Rounds

10 Barbell Strict Press @ moderate weight

10 Seated Single Arm DB Press @ moderate weight

10 Leaning Lateral Raise @ moderate weight

10 GHD Hip Extension @ maintain quality

10 Deficit Sumo DB/KB Deadlift @ moderate weight

-Rest 3 min b/t round-
Seated Single Arm DB Press

Leaning Lateral Raise

Hip Extension

Deficit Sumo DB/KB Deadlift

Mayhem Affiliate 01/27/2023

Forge Fitness – WOD

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Skills and Drills: Handstand Hold (Checkmark)

Week 1: Handstand Hold

Advanced:

5 Sets

:45-second Handstand Hold (wall/ feet on Box)

1:15-minute Rest

Intermediate:

5 Sets

:30-second Handstand Hold (wall/ feet on box)

1:30-minute Rest

Beginner:

5 Sets

:30-second Handstand Hold (feet on Box/Knees on Box)

1:30-minute Rest

* Use standing Overhead Banded hold as a substitute for athletes who struggle with stability.

CrossFit Games Open 12.4 (AMRAP – Rounds and Reps)

12-minute AMRAP of:
150 Wall-Ball Shots, 20# / 14#
90 Double-Unders
30 Muscle-ups
Target number of Reps: 250+

Minimum number of reps before scaling: 240

WORKOUT OF THE DAY