Mayhem Affiliate 04/14/2023

Forge Fitness – WOD

View Public Whiteboard

Workout (Time)

Mean Green Rage Machine

Partner Workout:

50/40 Calorie Row

50 Push ups

50/40 Calorie Row

100 Shoulder to Overhead (115/80)

50/40 Calorie Row

50 Push ups

50/40 Calorie Row

*Split reps/calories as needed*

* Target time: 16-18 minutes

Time cap: 22 minutes

Skills and Drills (Checkmark)

Week 5: Ring Muscle-up Progression

Advanced:

Have athletes practice: Ring Transitions (with band)

– 10-12 minutes –

Intermediate:

5 sets:

Have athletes practice: Ring Transitions (with band/ugly squat position)

– rest 1 minute between sets –

Beginner:

5 sets:

Have athletes practice: Ring Transitions (ugly squat position)

– rest 1 minute between sets –

* Have athletes start from the beginning and progress within their limitations.

Use heavier band

Place legs on the ground (see video)

Move feet back, add a plate for the dip.