Mayhem Affiliate 11/08/2023

Forge Fitness – WOD

View Public Whiteboard

Workout (2 Rounds for time)

New Kids on the Block

21-15-9*

Calorie Echo Bike

Hang Power Cleans (115/80)

-Rest 1:1-

21-15-9*

Calorie Echo Bike

15-12-9

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

Large Class Target time: 14-16 minutes

Large Class Time cap: 20 minutes

Mayhem Mini-Pump – Glutes (Checkmark)

4 rounds:

10 Weighted Hip Thrust @ moderate weight

10 GHD Hip Raise @ moderate weight

*Rest 2 minutes between rounds