Mayhem Affiliate 10/15/2022

Forge Fitness – WOD

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Metcon (Time)

“Mike and Ike Sours” Teams of 2

5 rounds

20 Alternating V-Ups (each)

* Partner Hold Plank (elbows) *

15 Synchro Burpee Box Jump Overs (24/20) Target time: 12-14 minutes

Time cap: 18 minutes


Metcon (4 Rounds for time)

Mayhem Mini-Pump – Upper Body Posterior

Mini-Pump Sessions are used as a supplement to another Mayhem Athlete track or on days when you are pressed for time and cannot complete the full day’s bodybuilding session as programmed. You should NOT complete today’s bodybuilding program AND the mini-pump session. Choose one or the other.

4 Rounds

10 Strict Pullups @ use band to maintain quality if needed

12 Double DB Prone Row @ moderate weight – maintain quality

12 Straight Arm Lat Pull Down @ moderate weight – maintain quality

10 Single Arm DB Kickback @ moderate weight – maintain quality

-Rest 3 min b/t round-

Double DB Prone Row

Straight Arm Lat Pull Down

Single Arm DB Kickback


Metcon (Checkmark)

1 min foot smash w/ lacrosse ball (each side)

1 min Couch Stretch (each side)

1 min Foam Roll Lats (each side)