Workout of the Day
Mayhem Affiliate 02/05/2023
Forge Fitness – WOD
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
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
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
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
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
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
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
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
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
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