Mayhem Affiliate 05/24/2023

Forge Fitness – WOD

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Squat Clean

Heavy Single (10-12 minutes)

* Rest as needed between sets *

Workout (AMRAP – Reps)


10 min AMRAP

1-2-3-4-5. . .

Clean and Jerks (155/105)

1 Rope Climb

Rx+ legless rope climb

Target Reps: 35+ reps (Round of 7)

Minimum Reps before scaling: 20 reps (Round of 5)

Skills and Drills

Rope Climbs (No Measure)

Rope Climb

Week 4 Day 1:

All Levels:

Take 10-15 minutes and practice footwork, clamping, and standing up on the rope. 1-2 pulls (No more) up the rope and working on consistency.

-Advanced athletes should practice starting from a jump, while beginners will use a box.