Mayhem Affiliate 09/01/2023

Forge Fitness – WOD

View Public Whiteboard

Skill Work

15 min to work on one of the following:

Ring Muscle-ups

Pull-ups (any style)

Plate Jumps (building confidence in jumping to new heights by adding plates)

The focus here is on technique, not to get a bunch of reps in. Break into small groups and practice. If you have a goal of getting your first muscle-up or pull-up, talk to the coach about skill work you can practice.

Workout (5 Rounds for reps)

Brand and Andy

5 Sets

1:30 AMRAP

Partner 1: 6 Overhead Squats (135/95)

Partner 2: 6 Box Jumps (30/24)

*Both complete and switch


Max Kipping Chest to Bar / Bar Muscle Ups/ Ring Muscle Ups

-rest 1:30 between rounds-

Kipping Chest to Bar = 1 rep

Bar Muscle Ups = 3 reps

Ring Muscle Ups = 4 reps

Target number of reps each set: 25+ Reps

Minimum number of reps before scaling: 15 Reps