Mayhem Affiliate 12/28/2022

Forge Fitness – WOD

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Workout (3 Rounds for reps)

Midnight Kiss

3:00 Max Calorie ECHO Bike

-3:00 rest-

3:00 Max 25ft Shuttle Run

-3:00 rest-

3:00 Max Calorie Echo Bike-3:00 rest-

Target number of reps each set: 45 + reps

Minimum number of reps before scaling: 30 reps

Accessory (Checkmark)

Every min (10 mins)

3-5 Strict Pull-Ups

Strict Pull-Up + Negative

Novice: Jumping Pull Up + Slow negative

Beginner: Ring Row/Lat Pull Down (5-8 reps)

* If athletes performed this last week and felt very comfortable with the reps, then we recommend adding 1-2 reps or going up to the next progression if scaling.