Mayhem Affiliate 01/09/2023

Forge Fitness – WOD

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Inverted Skull Crusher

*Rest 1:00-1:30 b/t sets

*Build to a moderate weight, stay the same or build across sets

GHD Hip Raise

4 sets of 20 reps, unloaded or holding a plate or DB

Alternative Option if GHD is unavailable:

20x Superman Arch Up

Workout (AMRAP – Rounds and Reps)


20 min AMRAP

16/14 Calorie Echo Bike

15 Shoulder Press (75/55)

9 Strict Pull-ups

Target number of Rounds: 7+ Rounds

Minimum number of Rounds before scaling: 5 Rounds