Mayhem Affiliate 10/24/2023

Forge Fitness – WOD

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Workout (2 Rounds for reps)


10 min AMRAP

20 V-Ups

20 Box Jump (24/20)

20 Kettlebell Swings (53/35)

-rest 5:00-

5 min AMRAP

10 V-Ups

10 Box Jump (24/20)

10 Kettlebell Swings (53/35)

Target number of Rounds each set:

Set 1: 4+ rounds

Set 2: 3+ rounds

Minimum number of Rounds before scaling:

Set 1: 3 rounds

Set 2: 2 rounds

Double-Unders: Week 5 Day 1 (AMRAP – Reps)

Stringing Double-Unders:

You’re now ready to start stringing double-unders! Start small, with a goal of just two unbroken. Think about landing and quickly rebounding into your next jump. Having minimal time on the floor is key.

Once you’ve mastered two reps, shoot for 3, then 4, then 5…keep going!

Goal Workout:

Max reps of unbroken double-unders.

Track your best score of the day.

Then, set a goal to beat your last number the next time you practice.

Advanced: max unbroken cross-overs

How to score crossovers: