Workout of the Day

Forge Fitness – WOD

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Strength

Squat Snatch

1RM Squat Snatch

10-12 minutes

* rest as needed between lifts *

Workout

Metcon (Time)

“Might Get Loud”

100 Double Unders

40 Wall Balls (20/14)

100 Double Unders

30 Wall Balls (20/14)

100 Double Unders

20 Wall Balls (20/14)

Target time: 9-11 minute

Time cap: 15 minutes

Cooldown/Mobility

Metcon (Checkmark)

1 min Calf Smash (each)

1 min Foam roll Hamstrings

1 min Barbell quad smash (each side)

()

Forge Fitness – WOD

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Warm Up

Warm-up (No Measure)

Bike

250m easy

250m moderate

250m easy

250m moderate/fast

250m easy

50m Sprint

Workout

Metcon (Distance)

“BikeErg Lactate Threshold”

10 Sets

200m at RPE7

400m at RPE2-3

*No Rest between sets.
### WHAT IS RPE?

* RPE means Rate of Perceived Exertion. We use this instead of giving exact percentages sometimes to help you get more out of the lifting. On a “perfect day” your percentages for the lifting would match up exactly with your RPE (example: 3×3 Snatches @70% 1RM would feel like 3×3 Snatches @7/10 RPE).

* Some days how you feel and your RPE may mean you decrease (or increase) your weights so that it matches up with RPE, instead of feeling like you have to do the percentages exactly (examples 3×3 Snatches @7/10 RPE is harder today. So instead of using 70% 1RM (which would feel like 8/10 RPE, you use 60-65% of your 1RM that day).

* The reality is some days you feel great! And others you don’t. Either way, that is okay! The RPE scale allows us to be flexible in our training while still getting stronger!

* The upside (especially on Saturdays) is you may feel great and get to hit weights beyond your equivalent percentages (example: on a heavy single day @10/10 RPE, you hit a new max because your new full effort is 105% of your 1RM

Workout

Metcon (3 Rounds for time)

“Peach Pie”

Freedom (RX’d)

3 sets

20/16 Calorie Ski (Or 20/16 Calorie Row)

20 GHD Sit Ups (Or 20 V-Ups)

20/16 Calorie Ski (Or 20/16 Calorie Row)

20 Toes to bar

-Rest 3 minutes between sets-

Independence

3 sets

16/13 Calorie Ski (Or 16/13 Calorie Row)

15 GHDs + 6in Riser (Or 15 V-Ups)

16/13 Calorie Ski (Or 16/13 Calorie Row)

15 Knees to elbows

Rest 3 minutes between sets

Liberty

3 sets

15/12 Calorie Row

20 Sit Ups

15/12 Calorie Row

15 Hanging Knee Raises

Rest 3 minutes between sets

Mayhem Affiliate 10/01/2022

W.O.D.

Forge Fitness – WOD

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Workout

Metcon (Calories)

“Mississippi Mud Pie”

Teams of 3

24:00 Amrap

Partner 1: Max Calorie Bike Erg

Partner 2:

2 Rounds

30 Double Unders

10 Dumbbell Hang Power Cleans (50s/35s)

10 Dumbbell Front Squats (50s/35s)

Partner 3: Rest

Target number of Calories: 300/240 calories +

Metcon (Checkmark)

1 min foot smash w/ lacrosse ball (each side)

1 min Couch Stretch (each side)

1 min Trap Smash (each side)
[Couch Stretch](https://www.youtube.com/watch?v=ulgAOykAgV4)

[Foot Smash](https://www.youtube.com/watch?v=636EQMF2tME)

[Trap Smash](https://www.youtube.com/watch?v=oZJsdNh6z18)

Cooldown

Mayhem Affiliate 09/30/2022

W.O.D.

Forge Fitness – WOD

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Workout

Metcon (Time)

“Pumpkin Pie”

50 Power Snatches (95/65)

100’ Double KB Overhead Walking Lunge (53’s/35’s)

Target time: 5-7 minutes

Time cap: 10 minutes

Gymnastics

Metcon (Checkmark)

Skill Progression (Low Ring Muscle Up)

Ring Transitionswith band

– 10-12 minutes practice-

Cooldown

Metcon (No Measure)

1 min Foam roll lats (each)

1 min Foam roll calves (each)

1 min trap smash with Barbell (each side)
[Foam roll lats](https://www.youtube.com/watch?v=LuJcHe_EebA)

[Foam roll calves](https://youtu.be/nZZe9ai7Vvw)

[Trap Smash](https://www.youtube.com/watch?v=YMPtKMjWlR4)

Accessory

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Mayhem Affiliate 09/29/2022

W.O.D.

Forge Fitness – WOD

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Workout

Metcon (Time)

“Peanut Butter Pie”

10x200m Run

-Rest 1:00 between sets-

Target time: 18-22 minutes

Time cap: 30 minutes

Cooldown

Metcon (No Measure)

1 min foot smash w/ lacrosse ball (each side)

1 min Couch Stretch (each side)

1 min Foam Roll Lats (each side)
[Couch Stretch](https://www.youtube.com/watch?v=ulgAOykAgV4)

[Foot Smash](https://www.youtube.com/watch?v=636EQMF2tME)

[Foam roll lats](https://www.youtube.com/watch?v=LuJcHe_EebA)

Accessory

()

Mayhem Affiliate 09/28/2022

W.O.D.

Forge Fitness – WOD

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Strength

3 Position Squat Clean (5 sets @ 60-70% of 1RM Clean & Jerk, E1:30)

1 High Hang Squat Clean + 1 Hang Squat Clean + 1 Squat Clean

* Complete a set every 1:30 *

Push Jerk (3×1 @ 80-90% of 1RM Clean and Jerk)

Workout

Metcon (3 Rounds for time)

“Lemon Meringue Pie”

20 Push-ups

15 Squat Cleans (95/65)

20 Push-ups

30 Pull-ups

At 6:00:

15 Handstand Push-ups

10 Squat Cleans (135/95)

15 Handstand Push-ups

20 Chest to Bar Pull-ups

At 12:00:

10 Strict Handstand Push-ups

5 Squat Cleans (185/125)

10 Strict Handstand Push-ups

10 Bar Muscle Ups

Cap at 18:00

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

Time cap each set: 5 minutes

Cooldown

Metcon (Checkmark)

1 min couch stretch (each side)

1 min twisted cross (each side)

30 sec bicep stretch on wall (each side
[Couch Stretch](https://www.youtube.com/watch?v=ulgAOykAgV4)

[Twisted Cross](https://www.youtube.com/watch?v=eNJI0cX6hQw)

[Bicep Wall Stretch](https://www.youtube.com/watch?v=QY4gCIYbGQk)

Accessory

()

Mayhem Affiliate 09/27/2022

W.O.D.

Forge Fitness – WOD

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Workout

Metcon (3 Rounds for time)

“Cherry Pie”

3 sets

21-15-9

Calorie Row

15-12-9

Burpee Over Rower

-Rest 1:1 between sets-

*Females Calories: 16-12-8

Target time each set: 4-5 minutes

Time cap each set: 6 minutes

Cooldown

Metcon (Checkmark)

1 min Seal Pose

1 min Foam roll quads (each side)

1 min Foam roll glutes and IT band (each side)
[Seal Pose](https://www.youtube.com/watch?v=eln0jlSQkI0)

[Foam roll quads](https://youtu.be/NReklz6YiK4?t=5)

[Foam roll glutes and IT band](https://www.youtube.com/watch?v=b8Su5Svij_4)

Accessory

()

Mayhem Affiliate 09/26/2022

W.O.D.

Forge Fitness – WOD

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Workout

Cooldown

Metcon (AMRAP – Rounds and Reps)

“Key Lime Pie”

AMRAP 12:

50 Double unders

15 Sumo Deadlift high Pulls (95/65)

15 Toes to bar

Metcon (Checkmark)

1 min tricep smash (each)

1 min overhead banded distraction (each)

1 min Barbell grip smash (each side)
[Calf Smash](https://www.youtube.com/watch?v=dDWchJ-Td9M)

[Tricep Smash](https://www.youtube.com/watch?v=oZJsdNh6z18)

[Barbell grip smash](https://youtu.be/cTvzDwBY46Q?t=11)

Accessory

()

Mayhem Affiliate 09/25/2022

W.O.D.

Forge Fitness – WOD

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Warm Up

Warm-up (No Measure)

Bike

250m easy

250m moderate

250m easy

250m moderate/fast

250m easy

50m Sprint

Workout

Metcon (2 Rounds for distance)

2 Sets

10 Min at RPE3

-1 Min Rest-

3 Min at RPE5

-1 Min Rest-

4x (60 Sec at RPE7, 60 Sec at RPE2)

*Rest 3 Min between sets.
### WHAT IS RPE?

* RPE means Rate of Perceived Exertion. We use this instead of giving exact percentages sometimes to help you get more out of the lifting. On a “perfect day” your percentages for the lifting would match up exactly with your RPE (example: 3×3 Snatches @70% 1RM would feel like 3×3 Snatches @7/10 RPE).

* Some days how you feel and your RPE may mean you decrease (or increase) your weights so that it matches up with RPE, instead of feeling like you have to do the percentages exactly (examples 3×3 Snatches @7/10 RPE is harder today. So instead of using 70% 1RM (which would feel like 8/10 RPE, you use 60-65% of your 1RM that day).

* The reality is some days you feel great! And others you don’t. Either way, that is okay! The RPE scale allows us to be flexible in our training while still getting stronger!

* The upside (especially on Saturdays) is you may feel great and get to hit weights beyond your equivalent percentages (example: on a heavy single day @10/10 RPE, you hit a new max because your new full effort is 105% of your 1RM

Workout

Metcon (10 Rounds for time)

“Bulldog”

Freedom (RX’d)

Every 2:00 (10 sets)

10 Dumbbell Bench Press (50s/35s)

30 Yard Sled Push (3×45/2×45)

(KG DB: 22.5s/15s, Sled: 60/40)

Independence

Every 2:00 (10 sets)

10 Dumbbell Bench Press (35s/25s)

30 Yard Sled Push (2×45/1×45)

(KG DB: 15/10, Sled: 40/20)

Liberty

Every 2:00 (10 sets)

10 Bar Push Ups

30 Yard Sled Push (1×45/Empty)

(KG Sled: 20/Empty)

Mayhem Affiliate 09/24/2022

W.O.D.

Forge Fitness – WOD

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Workout

Metcon (5 Rounds for reps)

Teams of 2

5 sets:

3:00 Amrap

15 Synchro Wall Ball Sit Ups (20/14)

12 Synchro Box Jumps (24/20)

Max Power Snatch (155/105)

-rest 3:00 between sets-