Mayhem Affiliate 05/03/2023

Forge Fitness – WOD

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Workout (Time)

Great Smoky Mountains

5 sets:

16/13 Calorie Echo (mod)

-rest 1:00-

12/10 Calorie Echo(mod-fast)

-rest 45 seconds-

8/6 Calorie Echo (sprint)

-rest 2:00-

Target time each set:

: 55-65 seconds

: 40-45 seconds

: 20-25 seconds

Time cap each set:

: 75 seconds

: 55 seconds

: 45 seconds

Skills and Drills

Rope Climb ​​​​​​​Week 1 Day 1 (Checkmark)

Advanced:

5 sets:

20-30 seconds dead-hang from the rope (arms fully extended)

3-5 Strict Rope Pull-Ups (alternate each set with what hand is on top)

– rest 1 minute between sets –

Intermediate:

5 sets:

15-20 seconds dead-hang from the rope (arms fully extended)

2-4 Strict Rope Pull-Ups (alternate each set with what hand is on top)

– rest 1 minute between sets –

Beginner:

5 sets:

15-20 seconds dead-hang from the rope (Toes on the ground)

2 Zombie Rope Climbs

– rest 1 minute between sets –

Alternate Option:

5 sets:

Max dead hang from the pull-up bar (can have toes on the ground as needed)

5 lying toe to rack

– rest 1 minute between sets –

* If needed, use towels or a rolled-up shirt over the top of a pull-up bar to simulate a rope for the dead-hangs and rope pull-ups.