Mayhem Affiliate 08/14/2023

Forge Fitness – WOD

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Workout (Time)

Ferris Bueller’s Day Off

21-15-9

Thrusters (95/65)

Burpee Over Bar

Chest to Bar

Target time: 5-7 minutes

Time cap: 10 minutes

Toes to Bar (Checkmark)

Toes to Bar:

Week 2, Day 1

Advance:

5 sets (10:00)

8-10 Kip Swings

5-8 Strict Toes to Bar

Intermediate:

5 sets (10:00)

6-8 Kip Swings

5-8 Strict Knee Raise + Extension

Beginner:

5 sets (10:00)

5 Kip Swings (Stand on tiptoes if needed)

5-8 Strict Hanging Knee Raise

Alternative Option:

5 sets (10:00)

10 Weighted Sit Ups

30-second Plank Hold (elbows)

* On the Kip, have athletes focus on getting their head through their arms (swing through) and behind the bar (swing back). *