Mayhem Affiliate 10/28/2022

Forge Fitness – WOD

View Public Whiteboard


Metcon (Time)

“Gomez Addams”

150 Wall Balls (20/14) (10’/9’)

300 Double Unders

30 Muscle Ups (Or 60 Chest to Bar)

** Partition as desired **

Target time: 16-18 minutes

Time cap: 22 minutes


Front Racked Barbell Box Step-Ups (3 sets of 14 (7/7)

* This is for quality, not for load! Lightfoot touch on the way down.)

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

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

Focus: With a bar in the front rack position and a 20” box, step up on top of the box to full extension. Repeat on the opposite side. Taking a breath in and breathing out as the step is completed will assist in stability and core engagement.


Cooldown/Mobility (No Measure)

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

1 min Couch Stretch (each side)

1 min Trap Smash (each side)