Mayhem Affiliate 07/12/2023

Forge Fitness – WOD

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Workout (AMRAP – Rounds and Reps)


AMRAP 20:00

500m/450m Row

15 Burpees over Rower

400m Run

15 Burpees over Rower

Target number of Rounds: 3.5+ rounds

Minimum number of Rounds before scaling: 2.5 rounds

Skills and Drills (Checkmark)

Pistols: Week 4

All Levels:

Practice the same box pistol squats as in week 3, but try to use your arms for balance less and less. You can add some weight to your working leg by holding a dumbbell or kettlebell.

* Aim for 3 sets of 8-10 reps on each leg.

Advanced: Box Pistol Squats (Goal should be to heel in front of the body)

Intermediate: Box Pistol Squats (Touch foot to the ground or keep at 90 degrees)

Beginner: Dead Stop Step Ups (Goal should be to heel in front of the body)

Alternative Option:

3 sets

30 Single Leg banded pull through (each)

30 double leg banded pull through

10 Elevated Heel Goblet Squat