Workout of the Day

Mayhem Affiliate 09/26/2023

Forge Fitness – WOD

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Workout (Time)

Baked Potato

10 Rounds

16 Single Dumbbell Alternating Step Back Lunges (50/35)

2 Wall Walks

Target time: 9-11 minutes

Time cap: 16 minutes

Double-Unders/Crossovers (Checkmark)

Double-Unders: Week 1 Day 1

Every athlete progresses differently in learning double-unders. Some can get them in a few days. For others, it can take years. Don’t allow yourself to get frustrated. Follow these progressions at your own pace, and you’ll be well on your way to mastering this movement.

Phase 1: Single-Unders

Practice single-unders until you can get 50 unbroken.

Goal Workout: 50 unbroken single-unders

*Once you can successfully complete this with no misses, you can move on to phase two next week.

Advanced Athlete Option:

If you already have mastered double-unders, instead use this time to work on Crossovers.

* Video on how to learn crossovers: youtube.com/watch?v=E0S_HJa1mHQ

*****

Single-under Tips:

After the first swing, your wrists should generate the jump rope rotation.

You want to minimize movement from your elbows and shoulders.

Keep a slight bend in your knees and land softly on the balls of your feet.

Your jumps should be roughly 1-2 inches off the ground.

Don’t pull your feet back or tuck your knees. Instead, point your toes slightly down with every jump.

Keep your shoulders pulled back and your elbows held down and back.

Crossover Tips:

Use a slightly heavier jump rope (like a beaded rope). It should also be a few sizes longer than your double-under rope. A longer/heavier rope will move slower, giving you more time to learn the skill. Start long and you can always get shorter it as you get better to “speed up” the skill and work on efficiency.

Mayhem Affiliate 09/25/2023

Forge Fitness – WOD

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Snatch

Build to a heavy single Squat Snatch

(10-12 minutes)

* rest as needed between lifts *

Workout (Time)

Potato Chips

2000/1750m Row

*Every 2:00 (including 0:00) perform 15/12 Push Ups

Target time: 9-11 minutes

Time cap: 16 minutes

Mayhem Affiliate 09/24/2023

Forge Fitness – WOD

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Workout Option 1

Workout 1 (8 Rounds for time)

Thai Curry

Freedom (RX’d)

Every 2:00 (8 sets)

12 Box Jump Overs (24/20)

16 Wall Ball Sit Ups (20/14)

(KG conv: 9/6 WB)

Independence

Every 2:00 (8 sets)

12 Box Jump Overs (20/16)

16 Wall Ball Sit Ups (14/10)

(KG conv: 6/4 WB)

Liberty

Every 2:00 (8 sets)

12 Box Step Ups (20/16)

16 Sit Ups

Target Time Each set: 50-60 seconds

Time Cap Each Set: 75 seconds

Workout Option 2

Warm-up

Warm-up (No Measure)

Bike

250m easy

250m moderate

250m easy

250m moderate/fast

250m easy

50m Sprint

Workout 2 (Distance)

Bike Erg Lactate Threshold

3 Sets

4 Min at RPE5 (or 75-80 RPM)

1 Min at RPE7 (or 95-105 RPM)

*No rest between sets.

2 Min at RPE3 (or 75 RPM)

4x (12 Sec at RPE9, 48 Sec at RPE1-2 (Any RPM)

2 Min at RPE3 (or 75 RPM)

12x (30 Sec at RPE7 (or 105+ RPM), 40 Sec at RPE5 (or 85 RPM)

2 Min at RPE3 (or 75 RPM)

4x (12 Sec at RPE9, 48 Sec at RPE1-2 (Any RPM)

2 Min at RPE3 (or 75 RPM)

Total: 38 Min

This workout can be done on an Assault or Echo Bike as needed.

Mayhem Affiliate 09/23/2023

Forge Fitness – WOD

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Workout (Time)

Nashville Hot

Partner- Alternating Amraps

2:00 Amrap

12 Box Jump Overs 24/20

10/8 Calorie Ski

Max Rep Back Squats (135/95)

-rest 2:00 between sets-

* alternate sets w partner while rest

Go until 150 reps of Back Squats are complete btw the 2 athletes

Time cap: 5 sets each

Forge 101 – Fri, Sep 22

Forge Fitness – Forge 101

Workout- Day 3 (Checkmark)

12min EMOM

1st min: 6 pull ups

2nd min: 9 wall balls, 14/10#

3rd min: 12 deadlifts, 95/65#

Mayhem Affiliate 09/22/2023

Forge Fitness – WOD

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Workout (Time)

Mango Habanero

10-9-8-7-6-5-4-3-2-1

Burpee Dumbbell Deadlift (50s/35s)

– 8/7 Calorie Echo Bike after each set –

*Repeat from October 7, 2021

Target time: 12-14 minutes

Time cap: 16 inutes

Mayhem Affiliate 09/21/2023

Forge Fitness – WOD

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Shoulder Press

Heavy 10 rep (10-12 minutes)

* Rest a little longer than normal between sets when you reach heavier weights *

Workout (Time)

Asian Zing

100 Double Unders

40 Wall Balls (20/14)

100 Double Unders

30 Wall Balls (20/14)

100 Double Unders

20 Wall Balls (20/14)

*Repeat from October 3, 2022

Target time: 9-11 minutes

Time cap: 15 minutes

Forge 101 – Wed, Sep 20

Forge Fitness – Forge 101

Workout- Day 2 (AMRAP – Rounds and Reps)

12 min AMRAP

10/8 cal row

12 box jumps, 20”

14 press, 45/35#

Mayhem Affiliate 09/20/2023

Forge Fitness – WOD

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3 Position Snatch

High Hang, Above the Knee, Floor

* 1 High Hang Snatch + 1 Hang Snatch + 1 Snatch
5 sets: 1 High Hang Snatch + 1 Hang Snatch + 1 Snatch (@60-70% of 1RM Snatch)

Complete a set every 1:30

Hold on to the bar until all 3 reps are complete

Workout (2 Rounds for reps)

Honey BBQ

4:00 AMRAP

10 Power Snatch (135/95)

Max distance run in the remaining time

-Rest 4:00 between AMRAPs-

4:00 AMRAP

400m Run

Max Rep Power Snatch (135/95) in the remaining time

** Scoring: for part one, each 100m = 1 rep **

Target Distance: 600+ meters

Minimum Distance before scaling: 400 meters

Set 2:

Target number of Reps: 20+ Reps

Minimum number of Reps before scaling: 15 Reps

Overhead Squat

3 sets: 1 Overhead Squat (@90% of 1RM Snatch)

* Rest as needed between sets *

Mayhem Affiliate 09/19/2023

Forge Fitness – WOD

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Workout (AMRAP – Rounds and Reps)

Parmesan Garlic

20:00 AMRAP

15/12 Calorie Row

15 Bench Press (115/75)

15 V-Ups

Target number of Rounds: 9+ Rounds

Minimum number of Rounds before scaling: 7 Rounds

Mayhem Mini-Pump – Glutes (Checkmark)

4 rounds:

10 Weighted Hip Thrust @ moderate weight

10 Split Stance DB Romanian Deadlift (each side) @ moderate weight

10 GHD Hip Raise @ moderate weight

*Rest 2 minutes between rounds

WORKOUT OF THE DAY