Mayhem Affiliate 08/03/2023

Forge Fitness – WOD

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Workout (2 Rounds for reps)

Blackout

10 min AMRAP

25-50-75-100. . .

Single Unders

3-6-9-12…

Strict Pull Ups

-rest 3:00 min-

10 min AMRAP

3-6-9-12…M

3-5-7-9…W

Calorie Row

Strict Handstand Push-Ups

Scoring help:

Workout 1 – completing the round of 12 is 280 reps, completing the round of 15 is 420 reps

Workout 2 – completing the round of 12 is 60/54, completing the round of 15 is 90/80

TARGET SCORES:

Target number of reps workout 1: Through the round of 15 Strict pull Ups (420+ reps)

Minimum number of reps before scaling workout 1: Through the round of 12 Strict Pull Ups (280 reps)

Target number of reps workout 2: Through the round of 15 Strict handstand push ups (90+ men, 80+ women)

Minimum number of reps before scaling workout 2: Through the round of 12 Strict handstand push ups (60 reps men, 54 women)

Back Squat

Every 2:00 (10:00)

5 Back Squats

Start at 60% of 1RM and build to a moderately-heavy set (75-80%).