Mayhem Affiliate 11/11/2022

Forge Fitness – WOD

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Workout Option 1

CHAD (Time)

1,000 Box Step-Ups (20 in)

Wear a Ruck Pack (45/35 lb)

Complete 1,000 box step ups for time. Use a 20 inch box and wear a ruck pack that weighs 45 lbs for men, and 35 lbs for women.

A ruck is a weighted backpack to simulate the gear carried during a hiking expedition.

Score is the time it takes to complete all 1,000 repetitions.
To learn more about CHAD click here

1000 Box Step Ups (20in)

Use 45/35lb vest/ruck backpack if available (KG 20/15)

No target Target Time today. Try and stay moving for the whole workout

Time cap: This is up to you and your space/equipment available. If you have the means then allow athletes to finish or get as far as they can within the hour class.

Cooldown/Mobility (No Measure)

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

1 min calf stretch against wall (each side)

1 min foam roll upper back