Workout of the Day
Mayhem Affiliate 11/27/2023
Announcements
Forge has partnered with Vulcan Movement to do in house free 15 minute health screenings!! You will meet with our very own afternoon athlete Lauren Potter; she has set up two sign-up sheets. One for Dec. 5th in the morning and one for Dec. 12th in the afternoon. Spots are limited so please sign up as soon as you can!
Forge Fitness – WOD
Warm-up
Warm-up (No Measure)
1. Movement Prep/Activation
3 sets:
10 PVC Pass Throughs
10 Banded Face Pulls
10 Banded Fire Hydrants
-into-
3 sets:
3 Inch Worms
10 Hang Alternating Dumbbell Snatch (light)
10 Kip Swings on Rings or Bar
5 Wall Ball Thrusters
2. Workout Prep
2 sets:
3 Hand Release Push Ups
4 Dumbbell Snatches (build-in weight)
3 Toes to Rings
4 Wall Balls
Workout
Workout (Time)
Thunderstruck
Freedom (RX’d)
7 Rounds
10 Hand Release Push Ups
10 Dumbbell Snatches (50/35)
10 Toes to Ring (OR 10 Toes to Bar)
10 Wall Balls (20/14)
(KG conv: 22.5/15 DB, 9/6 WB)
Independence
7 Rounds
7 Hand Release Push Ups
7 Dumbbell Snatches (50/35)
7 Toes to ring (OR 8 Toes to Bar)
7 Wall Balls (20/14)
(KG conv: 22.5/15 DB, 9/6 WB)
Liberty
5 Rounds
10 Bar Push Ups
10 Dumbbell Snatches (light)
10 Hanging Knee Raises
10 Wall Balls Thrusters (light)
Target time: 13-15 minutes
Time cap: 20 minutes
Skills and Drills
Strict Pull-up Progression (Checkmark)
Strict Pull-up Progression – Week 3 Day 1:
Advanced:
3 sets of 45-60 Second Dead hang (hold on to the pull-up bar with an overhand grip )- Rest 1:00 between sets
-into-
3 sets of 8-10 negative pull-ups (lower yourself down from the top position as slowly as possible)- Rest 1:00 between sets
-into-
3 sets of 5-7 assisted pull-ups (use a band or machine to assist with the pull-up)- Rest 30-seconds between sets
-into-
3 sets of 2-3 unassisted pull-ups – Rest 30-seconds between sets
Intermediate:
3 sets of 30-45 Second Dead hang (hold on to the pull-up bar with an overhand grip )- Rest 1:00 between sets
-into-
3 sets of 5-8 negative pull-ups (lower yourself down from the top position as slowly as possible)- Rest 1:00 between sets
-into-
3 sets of 3-5 assisted pull-ups (use a band or machine to assist with the pull-up)- Rest 30-seconds between sets
-into-
3 sets of 1-2 unassisted pull-ups – Rest 30-seconds between sets
Beginner:
3 sets of 20-30 Second Dead hang (hold on to the pull-up bar (toes touching the ground) with an overhand grip )- Rest 1:00 between sets
-into-
3 sets of 5-8 negative Ring Rows/pull-ups to a box (lower yourself down from the top position as slowly as possible)- Rest 1:00 between sets
-into-
3 sets of 3-5 Ring Rows/assisted pull-ups (use a band or machine to assist with the pull-up)- Rest 30-seconds between sets
Mobility (No Measure)
Mobility (Checkmark)
1 min tricep smash (each)
1 min overhead banded distraction (each)
1 min Barbell grip smash (each side)
()
Mayhem Affiliate 11/27/2023
Announcements
Forge has partnered with Vulcan Movement to do in house free 15 minute health screenings!! You will meet with our very own afternoon athlete Lauren Potter; she has set up two sign-up sheets. One for Dec. 5th in the morning and one for Dec. 12th in the afternoon. Spots are limited so please sign up as soon as you can!
Forge Fitness – WOD
Workout (Time)
Thunderstruck
7 Rounds
10 Hand Release Push Ups
10 Dumbbell Snatches (50/35)
10 Toes to Ring
10 Wall Balls (20/14)
Target time: 13-15 minutes
Time cap: 20 minutes
Strict Pull-up Progression (Checkmark)
Strict Pull-up Progression – Week 3 Day 1:
Advanced:
3 sets of 45-60 Second Dead hang (hold on to the pull-up bar with an overhand grip )- Rest 1:00 between sets
-into-
3 sets of 8-10 negative pull-ups (lower yourself down from the top position as slowly as possible)- Rest 1:00 between sets
-into-
3 sets of 5-7 assisted pull-ups (use a band or machine to assist with the pull-up)- Rest 30-seconds between sets
-into-
3 sets of 2-3 unassisted pull-ups – Rest 30-seconds between sets
Intermediate:
3 sets of 30-45 Second Dead hang (hold on to the pull-up bar with an overhand grip )- Rest 1:00 between sets
-into-
3 sets of 5-8 negative pull-ups (lower yourself down from the top position as slowly as possible)- Rest 1:00 between sets
-into-
3 sets of 3-5 assisted pull-ups (use a band or machine to assist with the pull-up)- Rest 30-seconds between sets
-into-
3 sets of 1-2 unassisted pull-ups – Rest 30-seconds between sets
Beginner:
3 sets of 20-30 Second Dead hang (hold on to the pull-up bar (toes touching the ground) with an overhand grip )- Rest 1:00 between sets
-into-
3 sets of 5-8 negative Ring Rows/pull-ups to a box (lower yourself down from the top position as slowly as possible)- Rest 1:00 between sets
-into-
3 sets of 3-5 Ring Rows/assisted pull-ups (use a band or machine to assist with the pull-up)- Rest 30-seconds between sets
Mayhem Affiliate 11/25/2023
Forge Fitness – WOD
Warm-up
Warm-up (No Measure)
1. Movement Prep/Activation
3:00 Machine
-into-
3 sets:
10 Box Step Ups
10 Deadbugs
10 Hang Alternating Hang Dumbbell Snatch (light)
2. Workout Prep
2 sets: (With partner)
2 Dumbbell Box Step Ups (build in weight and height)
2 Synchro Hang Alternating Dumbbell Snatch (build in weight)
Workout
Workout (4 Rounds for time)
“They’ve ruined Cranberry Day.”
Freedom (RX’d)
Teams of 2
4 sets:
60 Dumbbell Box Step Ups (50s/35s)(24/20) (split)
30 Synchro Hang Alternating Dumbbell Snatch (50/35)
-rest 1:1 between sets-
(KG conv: 22.5/15 DBs)
Independence
4 sets:
60 Dumbbell Box Step Ups (35s/25s)(24/20)
30 Synchro Hang Alternating Dumbbell Snatch (35/25)
-rest 1:1 between sets-
(KG conv: 15/10 DBs)
Liberty
4 sets:
60 Single Dumbbell Box Step Ups (light)(24/20)
30 Synchro Hang Alternating Dumbbell Snatch (light)
-rest 1:1 between sets-
Target time each set: 4-6 minutes
Time cap each set: 8 minutes
Option 1: Gymnastics Skill Work
Strict Pull-up: Week 2 Day 2 (Checkmark)
Strict Pull-up: Week 2 Day 2
Advanced:
3 rounds of:
20 Scap Pulls [Hanging Shrugs] into 20 second Dead Hang
Followed by 5 Strict or Box Assist Pull Ups
–rest 90 seconds between sets–
Intermediate:
3 rounds of:
10 Scap Pulls [Hanging Shrugs] into 10 second Dead Hang
Followed by 3-5 Strict or Box Assist Pull Ups
–rest 90 seconds between sets–
Beginner:
3 rounds of:
10 Scap Pulls [Hanging Shrugs] into 5 second Dead Hang
Followed by 2 Box Assist Pull Ups
–rest 90 seconds between sets–
Option 2: Core Work
Core (Checkmark)
4 sets:
10 Strict TTB
10 KB Side Bend (each side)
10 GHD Russian Twists
1 min Plank
30yd Single DB Overhead Carry (Left– as heavy as possible)
30yd Single DB Overhead Carry (Right – as heavy as possible)
*Rest 2:00 b/t sets
Mobility
Mobility (No Measure)
1 min tricep smash (each)
1 min overhead banded distraction (each)
1 min Barbell grip smash (each side)
()
Mayhem Affiliate 11/25/2023
Forge Fitness – WOD
Workout (4 Rounds for time)
“They’ve ruined Cranberry Day.”
Teams of 2
4 sets:
60 Dumbbell Box Step Ups (50s/35s)(24/20) (split)
30 Synchro Hang Alternating Dumbbell Snatch (50/35)
-rest 1:1 between sets-
Target time each set: 4-6 minutes
Time cap each set: 8 minutes
Option 1: Gymnastics Skill Work
Core (Checkmark)
4 sets:
10 Strict TTB
10 KB Side Bend (each side)
10 GHD Russian Twists
1 min Plank
30yd Single DB Overhead Carry (Left– as heavy as possible)
30yd Single DB Overhead Carry (Right – as heavy as possible)
*Rest 2:00 b/t sets
Mayhem Affiliate 11/24/2023
Forge Fitness – WOD
Warm-up
Warm-up (No Measure)
1. Movement Prep/Activation
Crossover Symmetry or Banded 7’s + Hip Halo
-into-
8 min AMRAP
4 Front Squats
4 Shoulder Press
20 Single Unders
10 Alternating V-Ups
2. Workout Prep
3 sets:
2 Thrusters (Build in weight)
10 Double Unders
Workout
Workout (Time)
“I’m gonna take a nap. Turkey makes me sleepy.”
Freedom (RX’d)
10 Thrusters (135/95)
100 Double Unders
8 Thrusters (135/95)
80 Double Unders
6 Thrusters (135/95)
60 Double Unders
4 Thrusters (135/95)
40 Double Unders
2 Thrusters (135/95)
20 Double Unders
(KG conv: 61/43)
Independence
10 Thrusters (115/80)
75 Double Unders
8 Thrusters (115/80)
60 Double Unders
6 Thrusters (115/80)
45 Double Unders
4 Thrusters (115/80)
30 Double Unders
2 Thrusters (115/80)
15 Double Unders
(KG conv: 52/36)
Liberty
10 Dumbbell Thrusters (light)
100 Single Unders
8 Dumbbell Thrusters
80 Single Unders
6 Dumbbell Thrusters
60 Single Unders
4 Dumbbell Thrusters
40 Single Unders
2 Dumbbell Thrusters
20 Single Unders
Target time: 7-9 minutes
Time cap: 12 minutes
Strength/Accessory
Mayhem Mini-Pump – Upper Body Anterior (Checkmark)
4 Rounds
10 1:1:2 Incline DB Bench @ Moderate weight – maintain control and quality RPE 7
12 DB Preacher Curl @ moderate weight – maintain quality RPE 7
-Rest 3 min b/t rounds-
Mobility
Mobility (No Measure)
1 min Barbell Quad Smash (each side)
1 min Couch Stretch (each side)
1 min Trap Smash (each side)
()
Mayhem Affiliate 11/24/2023
Forge Fitness – WOD
Workout (Time)
“I’m gonna take a nap. Turkey makes me sleepy.”
10 Thrusters (135/95)
100 Double Unders
8 Thrusters (135/95)
80 Double Unders
6 Thrusters (135/95)
60 Double Unders
4 Thrusters (135/95)
40 Double Unders
2 Thrusters (135/95)
20 Double Unders
Target time: 7-9 minutes
Time cap: 12 minutes
Mayhem Mini-Pump – Upper Body Anterior (Checkmark)
4 Rounds
10 1:1:2 Incline DB Bench @ Moderate weight – maintain control and quality RPE 7
12 DB Preacher Curl @ moderate weight – maintain quality RPE 7
-Rest 3 min b/t rounds-
Mayhem Affiliate 11/23/2023
Forge Fitness – WOD
Warm-up
Warm-up (No Measure)
1. Movement Prep/Activation
Burgener Warm Up (10-15 mins) (Snatch) + Skill Transfer (if time allows)
* 10 minutes with a PVC or Empty Barbell
* Perform 3-5 reps at each movement
-into-
3x High Hang Snatch + 3x Hang Snatch + 3x Snatch (PVC or Empty Barbell)
* 5 minutes, 2-3 times through
* Focus on footwork and finishing the pull
2. Strength Prep
3 Snatch Deadlift + 2 Power Snatch x 5 sets
– Work up to a comfortable, heavy complex
3. Workout Prep
3 sets:
5/4 Calorie Air Bike (each)
2 Deadlifts (build in weight)
10ft Handstand Walk (or 2 inchworms)
Strength/Accessory
Snatch Deadlift + Power Snatch
5 sets of: 3 Snatch Deadlift + 2 Power Snatch
* Work up to a comfortable, heavy complex
Workout
Workout (Time)
“Don’t put words in people’s mouths. You put turkey in people’s mouths”
Freedom (RX’d)
Teams of 2
Partner 1:
200/160 Calorie Air Bike
Partner 2:
5 Deadlifts (225/155)
25ft Handstand Walk
5 Deadlifts (225/155)
(KG conv: 102/70 DL)
*Switch when the deadlift/handstand walk/deadlift is complete
Independence
Teams of 2
Partner 1:
160/130 Calorie Air Bike
Partner 2:
5 Deadlifts (185/125)
1 Wall Walk + 10 Shoulder Taps + Wall Walk Down (OR 10ft Handstand Walk)
5 Deadlifts (185/125)
(KG conv: 83/56 DL)
Liberty
Teams of 2
Partner 1:
120/90 Calorie Air Bike
Partner 2:
5 Dumbbell Deadlifts (moderate)
25ft Bear Crawl
5 Dumbbell Deadlifts (moderate)
Target time: 12-14 minutes
Time cap: 16 minutes
Mobility
Mobility (No Measure)
1 min foot smash w/ lacrosse ball (each side)
1 min Couch Stretch (each side)
1 min Seal Pose
()
Mayhem Affiliate 11/23/2023
Forge Fitness – WOD
Snatch Deadlift + Power Snatch
5 sets of: 3 Snatch Deadlift + 2 Power Snatch
* Work up to a comfortable, heavy complex
Workout
Workout (Time)
“Don’t put words in people’s mouths. You put turkey in people’s mouths”
AT HOME
Teams of 2
Partner 1:
50 Ft Repeat Shuttles
Partner 2:
5 Pushups
25ft Handstand Walk/ Bear Crawl
5 Squat Jumps
*Switch when the Pushups/handstand walk/Jumps is complete
Target time: 12-14 minutes
Time cap: 16 minutes
Mayhem Affiliate 11/22/2023
Forge Fitness – WOD
Warm-up
Warm-up (No Measure)
1. Movement Prep/Activation
8 min AMRAP:
:30 Row
:30 Jog
5 Heel to Toe Rocks
5 Up-Downs to 6 inch Target
2. Workout Prep
1 set:
2 Burpee to 6in Target
100m Row
100m Run
Workout
Workout (Time)
“These are my Thanksgiving Pants.”
Freedom (RX’d)
50 Burpees to 6in Target
2000/1750m Row
1600m Run
Independence
40 Burpees to 6 inch Target
1750/1500m Row
1200m Run
Liberty
30 Up Downs
1000/850m Row
800m Run
Target time: 20 minutes
Time cap: 30 minutes
Skills and Drills
Metcon (Checkmark)
Strict Pull-up Progression – Week 2 Day 1:
Advanced:
3 sets of 45-60 Second Dead hang (hold on to the pull-up bar with an overhand grip )- Rest 1:00 between sets
-into-
3 sets of 8-10 negative pull-ups (lower yourself down from the top position as slowly as possible)- Rest 1:00 between sets
-into-
3 sets of 5 assisted pull-ups (use a band or machine to assist with the pull-up)- Rest 30-seconds between sets
Intermediate:
3 sets of 30-45 Second Dead hang (hold on to the pull-up bar with an overhand grip )- Rest 1:00 between sets
-into-
3 sets of 5-8 negative pull-ups (lower yourself down from the top position as slowly as possible)- Rest 1:00 between sets
-into-
3 sets of 3 assisted pull-ups (use a band or machine to assist with the pull-up)- Rest 30-seconds between sets
Beginner:
3 sets of 20-30 Second Dead hang (hold on to the pull-up bar (toes touching the ground) with an overhand grip )- Rest 1:00 between sets
-into-
3 sets of 5-8 negative Ring Rows/pull-ups to a box (lower yourself down from the top position as slowly as possible)- Rest 1:00 between sets
-into-
3 sets of 3 Ring Rows/assisted pull-ups (use a band or machine to assist with the pull-up)- Rest 30-seconds between sets
Mobility
Mobility (Checkmark)
1 min foot smash w/ lacrosse ball (each side)
1 min Couch Stretch (each side)
1 min Hand Smash w/ lacrosse ball (each side)
()
Mayhem Affiliate 11/22/2023
Forge Fitness – WOD
Workout (Time)
“These are my Thanksgiving Pants.”
50 Burpees to 6in Target
2000/1750m Row
1600m Run
Target time: 20 minutes
Time cap: 30 minutes
Metcon (Checkmark)
Strict Pull-up Progression – Week 2 Day 1:
Advanced:
3 sets of 45-60 Second Dead hang (hold on to the pull-up bar with an overhand grip )- Rest 1:00 between sets
-into-
3 sets of 8-10 negative pull-ups (lower yourself down from the top position as slowly as possible)- Rest 1:00 between sets
-into-
3 sets of 5 assisted pull-ups (use a band or machine to assist with the pull-up)- Rest 30-seconds between sets
Intermediate:
3 sets of 30-45 Second Dead hang (hold on to the pull-up bar with an overhand grip )- Rest 1:00 between sets
-into-
3 sets of 5-8 negative pull-ups (lower yourself down from the top position as slowly as possible)- Rest 1:00 between sets
-into-
3 sets of 3 assisted pull-ups (use a band or machine to assist with the pull-up)- Rest 30-seconds between sets
Beginner:
3 sets of 20-30 Second Dead hang (hold on to the pull-up bar (toes touching the ground) with an overhand grip )- Rest 1:00 between sets
-into-
3 sets of 5-8 negative Ring Rows/pull-ups to a box (lower yourself down from the top position as slowly as possible)- Rest 1:00 between sets
-into-
3 sets of 3 Ring Rows/assisted pull-ups (use a band or machine to assist with the pull-up)- Rest 30-seconds between sets
Mobility
Mobility (Checkmark)
1 min foot smash w/ lacrosse ball (each side)
1 min Couch Stretch (each side)
1 min Hand Smash w/ lacrosse ball (each side)