Forge Fitness – WOD
Workout
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
Accessory
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
Cooldown/Mobility
Metcon (Checkmark)
1 min foot smash w/ lacrosse ball (each side)
1 min Couch Stretch (each side)
1 min Foam Roll Lats (each side)