Mayhem Affiliate 10/19/2023

Forge Fitness – WOD

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Workout (Time)


2 rounds

30 Kettlebell Goblet Squats (53/35)

30 Step Ups (24/20)

30 Kettlebell Swings (53/35)

30 Box Jumps (24/20)

Target time: 10-12 minutes

Time cap: 15 minutes

Double Unders – Week 4 Day 1 (Checkmark)

Double-Unders: Week 4 Day 1:


Now we’re going to work on decreasing the number of single-unders between double-under reps. Your goal in this phase is to find the rhythm of ‘single-double, single-double, single-double…’

Goal Workout:

Complete 20 single-double reps, unbroken

Once you can complete this workout, move on to phase 5.

Note: MANY people get stuck here. It’s easy to think that this is “good enough” because you can finish some double-under workouts with this method. Please do not stay here! The goal is to be able to do unbroken double unders, so you need to make sure you continue with the double under progression all the way to the end!

Week 4 Day 2 – Working on coordination and rhythm

On a running 3 minute clock:

Max effort of single-double reps

Crossover Tips:

* Use a slightly heavier jump rope (like a beaded rope). It should also be a few sizes longer than your double-under rope. A longer/heavier rope will move slower, giving you more time to learn the skill. Start long and you can always get shorter it as you get better to “speed up” the skill and work on efficiency.