Mayhem Affiliate 07/18/2023

Forge Fitness – WOD

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Workout (2 Rounds for time)

Jimmy John’s

3 rounds:

10/8 ECHO Calorie Bike

9 Deadlifts (185/125)

6 Bar Facing Burpees

-rest 3:00-

3 rounds:

6 Bar Facing Burpees

9 Deadlifts (185/125)

10/8 Echo Calorie Bike

Target time each set: 5-6 minutes

Time cap each set: 7 minutes

Pistols: Week 5 (Checkmark)

All Levels: practice the full pistol. Aim for 3 sets of 8-10 reps on each leg.

Advanced: No Assistance

Intermediate: Change plates under heels, hold a weight in front of chest, or pistol to a band

Beginner: Use a box, band, or Pull up rig.

It may be helpful to hold a plate or weight in front of chest. Using change plates (2.5/5/10lbs) under heels can help with mobility.

Alternative Option:

3 sets

10 Back rack Step Back Lunges (each)

10 Weighted Hip Thrust

30-second Side Plank (each)