Mayhem Affiliate 11/08/2022

Forge Fitness – WOD

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Metcon (2 Rounds for time)



Calorie Echo Bike

Hang Power Cleans (115/80)

-Rest 1:1-


Calorie Echo Bike


Hang Power Cleans (155/105)

*Women’s Calories: 16-12-8

Target time each set: 4:30-5:30

Time cap each set: 7 minutes


Front Racked Barbell Box Step-Ups

*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.
3 sets of 14 Barbell Front Rack Step Ups (7/7)

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


Cooldown/Mobility (Checkmark)

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

1 min Couch Stretch (each side)

1 min Trap Smash (each side)