Workout of the Day
Mayhem Affiliate 09/26/2023
Forge Fitness – WOD
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
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
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
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
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
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
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
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