Mayhem Affiliate 06/21/2023

Forge Fitness – WOD

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Workout (AMRAP – Rounds and Reps)


20:00 Amrap

25/20 Calorie Row

40 Dumbbell Deadlifts (50s/35s)

25/20 Calorie Row

30 Dumbbell Hang Power Cleans (50s/35s)

25/20 Calorie Row

20 Dumbbell Shoulder to

Target number of Rounds: 2.5 Rounds

Minimum number of Rounds before scaling: 1.5 Rounds

Skills and Drills

Metcon (Checkmark)

Pistols: Week 1

Pistol Start-Up

All Levels:

Take 10-15 minutes and have athletes go through and test out where their flexibility is at. Don’t let athletes start trying to hit a pistol without trying the beginning stages. Once we establish a starting point, work through a few sets and practice settling their balance.