Mayhem Affiliate 12/30/2022

Forge Fitness – WOD

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Workout (Time)

The Final Countdown

3 Rounds

30 Wall Balls (20/14)

60 Double Unders

30 Toes to Bar

60 Double Unders

Target time: 11-13 minutes

Time cap: 15 minutes


Hamstring Ring Curls

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

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

Focus: Set up a set of rings a few inches from the floor. Place a heel of each foot in each ring and lay back on the floor. Place hands on the floor next to the body and elevate the hips by engaging the glutes. Keeping the glutes engaged throughout, curl the heels towards the body. Elevating the hips higher at the end range of the curl will intensify the exercise.

Hamstring Ring Curls
Rest 1:30-2:00 b/t sets

Seated Double DB Shoulder Press

Focus: From a seated position, raise a dumbbell in each hand to the shoulders. Press overhead to full lockout and return to shoulders. For comfort in range of motion, dumbbell can come to the shoulder in more of a neutral grip position and finish in a pronated grip overhead (similar to an Arnold press motion without the full supinated grip at the shoulder).
Rest 1:00-1:30 b/t sets