Workout of the Day

Mayhem Affiliate 11/27/2022

Forge Fitness – WOD

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Warm-up (No Measure)

Bike

250m easy

250m moderate

250m easy

250m moderate/fast

250m easy

50m Sprint

Workout One (Distance)

“BikeErg Lactate Threshold”

2 Rounds

3x (2 Min at RPE7, 3 Min at RPE7.5)

*Rest 5 Min at RPE2 between rounds.

Total: 35 Min

Workout Two (Time)

“Workout Two”

Freedom (RX’d)

Teams of 2

3 Rounds

15 Synchro Box Jump Overs (24/20)

30 Power Snatch (135/95)(split)

(KG Conv: 61/43)

Individual Option

3 Rounds

15 Box Jump Overs (24/20)

15 Power Snatch (135/95)

(KG Conv: 61/43)

Independence

Teams of 2

3 Rounds

15 Synchro Box Jump Overs (20/16)

30 Power Snatch (95/65)(split)

(KG Conv: 43/29)

Liberty

Teams of 2

3 Rounds

15 Synchro Box Step Up and Overs (24/20)

30 Power Cleans (light)(split)

Mayhem Affiliate 11/26/2022

Forge Fitness – WOD

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Workout (Time)

“Food Coma”

Teams of 2

120/100 Cal Echo

100 Front Squats (95/65)

50 Synchro Bar Facing Burpees

Rx+ 135/95#

Target time: 21-23 minutes

Time cap: 30 minutes

Cooldown/Mobility (No Measure)

1 min couch stretch (each side)

1 min Bicep Wall Stretch

1 min Seal Pose

Mayhem Affiliate 11/25/2022

Forge Fitness – WOD

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Workout (Time)

5k Run

Accessory (Weight)

Accumulate 4 minutes of a sandbag front hold at a challenging weight

-rest as needed between breaks-

* If sandbags are unavailable sub front squat or Handstand Hold *

Cooldown/Mobility (No Measure)

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

1 min calf stretch against wall (each side)

1 min foam roll upper back

()

Mayhem Affiliate 11/23/2022

Forge Fitness – WOD

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Workout (Time)

“Macy’s Thanksgiving Day Parade”

81-72-63-54-45-36-27

Single Unders

27-24-21-18-15-12-9

Push Ups

Target time: 12-14 minutes

Time cap: 18 minutes

Cooldown/Mobility (Checkmark)

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

1 min Couch Stretch (each side)

1 min Trap Smash (each side)

Mayhem Affiliate 11/25/2022

Forge Fitness – WOD

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Workout (Time)

“Post-Feast Nap”

For Time

​​1200/1000 meter Row

40 Handstand Push ups

1000/800 meter Row

30 Handstand Push ups

600/400 meter Row

20 Handstand Push ups

Target time: 15-17 minutes

Time cap: 20 minutes

Cooldown/Mobility (No Measure)

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

1 min calf stretch against wall (each side)

1 min foam roll upper back

Mayhem Affiliate 11/22/2022

Forge Fitness – WOD

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Workout (3 Rounds for time)

“The Turkey Pardon”

3 Sets (1 Set Every 8:00)

21-15-9*

Calorie Ski

12-9-6

Box Jumps (30/24)

*Women’s calories: 16-12-6

Target time each set: 4:00-500

Time cap each set: 6 minutes

Accessory (Weight)

4 sets:

100ft Single Arm Dumbbell Farmer Carry (each side – rest as needed)

*As heavy as possible while staying balanced during carry (no leaning)

Cooldown/Mobility (Checkmark)

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

1 min calf stretch against wall (each side)

1 min foam roll upper back

Mayhem Affiliate 11/21/2022

Forge Fitness – WOD

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Workout (2 Rounds for time)

“A Charlie Brown Thanksgiving”

2 sets:

50 Air Squats

25 Alt. Dumbbell Snatches(50/35)

50 Air Squats

-rest 3:00 between sets-

Rx+ (70/50)

Target time each set: 4-5 minutes

Time cap each set: 6 minutes

Accessory (AMRAP – Reps)

10 min GHD Sit ups Practice

OR

Every minute (10:00)

6-10 GHD Sit-ups

* If GHD’s are unavailable then perform V-Ups or Stick Sit ups

Cooldown/Mobility (Checkmark)

1 min couch stretch (each side)

1 min Bicep Wall Stretch

1 min Seal Pose

Mayhem Affiliate 11/20/2022

Forge Fitness – WOD

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Warm-up (No Measure)

Bike

250m easy

250m moderate

250m easy

250m moderate/fast

250m easy

50m Sprint

Workout One (Distance)

“BikeErg Lactate Threshold”

3 Rounds

7x (20 Sec at RPE7.5, 40 Sec at RPE7)

*Rest 5 Min at RPE2 between rounds.

Total: 30 Min

Workout Two (Time)

“Luigo & Guido”

Freedom (RX’d)

10 rounds

2 Hang Squat Cleans (185/125)

10 Handstand Push-ups

Independence

10 rounds

2 Hang Squat Cleans (155/105)

8 Handstand Push-ups

Liberty

10 rounds

2 Hang Dumbbell Power Cleans (moderate)

2 Dumbbell Front Squats (moderate)

10 Push-ups

Mayhem Affiliate 11/19/2022

Forge Fitness – WOD

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Workout (8 Rounds for time)

“Sally”

Freedom

8 sets:

25 Double Unders

5 Burpee Deadlift (2×50/35)

25 Double Unders

* Alternate Rounds

Accessory (4 Rounds for time)

Mayhem Mini-Pump – Upper Body Posterior

4 Rounds

10 Strict Pullups @ use band to maintain quality if needed

12 Body Row on Racked Barbell @ moderate weight – maintain quality

12 Single Arm Lat Pulldown @ moderate weight – maintain quality

10 Standing Tricep DB French Press @ moderate weight – maintain quality

-Rest 3 min b/t rounds-
Body Row on Racked Barbell

Single Arm Lat Pulldown

Lying DB Pullover on Bench

Standing Tricep DB French Press

Cooldown/Mobility (Checkmark)

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

1 min calf stretch against wall (each side)

1 min foam roll upper back

Mayhem Affiliate 11/18/2022

Forge Fitness – WOD

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Strength

Shoulder Press (- Establish a 4 RM for the day. Then, perform a drop set of 8-10 reps at 90% and 8-10 reps 80% of that 4 RM.)

Workout (Time)

“Barbell Bash”

50 Deadlifts (135/95)

40 Shoulder to Overhead (135/95)

30 Front Squats (135/95)

20 Power Cleans (135/95)

10 Thrusters (135/95)

Target time: 12-14 minutes

Time cap: 18 minutes

Cooldown/Mobility (No Measure)

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

1 min Couch Stretch (each side)

1 min Trap Smash (each side)

WORKOUT OF THE DAY