Mayhem Affiliate 09/16/2022

Forge Fitness – WOD

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Metcon (Time)

“Shrimp Tempura Roll”

50 Wall Balls (20/14)

50 Toes to Bar

50 Box Jump Overs *no touch (20″)

50 Wall Balls (20/14)

Target time: 11-13 minutes

Time cap: 16 minutes


Bottom-Up Single Arm Standing KB Press (4 sets: 12 reps each side)

*Rest 1:00-1:30 b/t sets

*Build to a moderate weight; stay the same or build across

Focus: While standing, hold a kettlebell by the handle with the bottom side facing the ceiling. This movement requires a very large amount of stabilization with the hand/forearm/shoulder. Be aware of kettlebell’s tendency to flip and potentially turn towards the face/head. DO NOT USE A WEIGHT THAT YOU CAN’T SHOW CONTROL WITH. Core should be engaged through out and athlete should avoid leaning towards or away from weighted side.

Bottom-Up Single Arm Standing KB Press

GHD Hip Extension (4 sets of 10 reps)

*Rest 1:00-1:30 b/t sets

Focus: Set up GHD so hips are slightly past the hip pad. Go down to 90 degrees and raise to parallel. Avoid using excessive momentum to complete reps and squeeze glutes at the top of each rep.

GHD Hip Extension


Metcon (No Measure)

1 min Seal Pose

1 min Foam roll quads (each side)

1 min Foam roll glutes and IT band (each side)
[Seal Pose](

[Foam roll quads](

[Foam roll glutes and IT band](