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The FORGE UK Contact information, map and directions, contact form, opening hours, services, ratings, photos, videos and announcements from The FORGE UK, Gym/Physical Fitness Center, Carlisle.

09/10/2026

There’s a difference between completing a rep and actually training the intended muscle.

With the lat isolation work, we’re looking for a big stretch in the lengthened position before pulling back through the elbow and consciously contracting the lat.

The aim isn’t simply to move the handle from A to B. We want to reduce how much the arms dominate the movement and make the lat do the work.

Then we apply the same attention to detail throughout the rest of the session.

The Forge 🫡
ForgedThroughDiscipline.com

08/10/2026

The workout finishes when the work finishes⚒️

Simple protocol.

20 calories on the bike, straight into as many press-ups as possible, then straight into a plank hold.

Then we go again:

15 calories → max press-ups → plank.
10 calories → max press-ups → plank.

The calories decrease, but don’t mistake that for it getting easier.

Heart rate is already elevated from the bike. The pressing muscles are accumulating fatigue with every round, and when the dynamic reps are done, there’s no full rest. Straight into an isometric hold, keeping the trunk and shoulders working under fatigue.

By the final round, it isn’t about looking fresh. It’s about continuing to work when you’re tired.

Simple. Measurable. Horrible.

Exactly what a finisher should be.

The Forge 🫡
ForgedThroughDiscipline.com

06/10/2026

Same session. Different prescription.

Three lads. Three different starting points. Three different workloads.

The finishing circuit was simple: Ski → Chest Press → Slam Balls.

But the volume was adjusted to the individual.

That’s an important part of coaching at The Forge. We don’t need everyone doing identical numbers just because they’re training together.

We want each person working at the right level of difficulty for them, while still being pushed towards the same thing — progress.

The Forge 🫡
ForgedThroughDiscipline.com

04/10/2026

Strength is only useful if you can express it.

Goblet squats into broad jumps into kettlebell swings.

We’re taking controlled lower-body strength and asking the body to turn it into explosive movement, before finishing with repeated hip power under fatigue.

This is what training at The Forge is about — not just moving weight for the sake of it.

Strength. Power. Athleticism. Conditioning.

Every exercise has a reason. Every session has a purpose.

Zero guesswork. Stack the weeks.

The Forge 🫡
ForgedThroughDiscipline.com

02/10/2026

THE SESSION WAS FINISHED. THEY WEREN’T.

The finisher: 5 rounds on the AirBike. 20 seconds maximum effort. 40 seconds recovery.

Three lads with one final job — produce as much output as possible after the main session was already complete.

The first round is about power. The rounds that follow test whether you can recover, go again and keep producing while fatigue starts taking over.

The legs get heavier. The breathing gets louder. The output wants to fall.

But the standard remains the same.

Anyone can attack the first effort. The real test is what you can still produce in round five.

Short. Simple. Brutal when it’s done properly.

FINISH THE SESSION. THEN FINISH THE JOB.

The Forge 🫡
ForgedThroughDiscipline.com

01/10/2026

30 SECONDS. THREE ROUNDS. THEN WE DOUBLED IT.

The challenge started simply: as many burpee box jumps as possible in 30 seconds.

Three lads. Three rounds each. One movement. Maximum effort.

Once they had all completed their three rounds, we doubled the working time for the final test.

60 seconds. As many clean reps as possible.

No complicated movements. No hiding. Just repeated full-body effort as the legs fatigue, the heart rate climbs and every rep becomes harder than the last.

Power gets you through the opening seconds. Conditioning keeps you moving when your body starts asking you to stop.

That’s where the real work begins.

How many clean burpee box jumps could you complete in 30 seconds?

The Forge 🫡
ForgedThroughDiscipline.com

27/09/2026

They knew there was a Part 2.
They just didn’t know what it was.

First, Owen gets to choose a number.

1–10.

“7.”

Absolutely not 😂

1–5.

“3.”

3,000m it is.

One man on the SkiErg.
One holding a plank.
One holding 2 × 34kg kettlebells.

Keep rotating. Keep communicating. Keep the metres moving.

And while they’re working through it, the only thing they know is that this isn’t the end.

3,000m done.

Time to reveal Part 2.

Assault Bike. Arms only. No legs.

2 efforts each.

No calorie target. No number to hide behind.

Empty the tank.

Then recover and do it again.

Sometimes knowing something else is coming is worse than knowing what it is.

The Forge 🫡
ForgedThroughDiscipline.com

25/09/2026

Don’t just complete the rep. Control it.

Press-up → single-arm dumbbell row.

That’s one rep.

The challenge isn’t simply getting the dumbbell off the floor.

It’s doing it while keeping the hips square, trunk braced and body controlled.

As fatigue builds, the natural reaction is to rotate the hips and use momentum to get the weight up.

That’s exactly what we don’t want.

Brace hard.
Stay square.
Press.
Row.
Control.

Quality of movement before quantity of reps.

The Forge 🫡
ForgedThroughDiscipline.com

24/09/2026

HOW WELL CAN YOU BOX WHEN YOU CAN’T BREATHE? 🥊

Started with Rhys on the pads.

Singles. Doubles. Heavy shots.

Get the stance right, get the hands moving and get some intent behind the punches.

Then we took the comfort away.

10 calories Assault Bike → 30 seconds hands
9 calories → 30 seconds hands
All the way down to 1.

Every round on the gloves:

1–2 → 4 straight shots → back to the 1–2 → repeat.

The calories get lower.

The fatigue gets higher.

And that’s where the session actually starts to matter.

Can you keep your stance?
Can you keep the punches straight?
Can you still listen and react?
Can you keep working when your lungs are screaming at you to stop?

Once Rhys reached the bottom of the ladder, there was one last job:

10 calories.
50 punches.
Empty the tank.

The final clip tells you how that went.

Quality work, Rhys. Keep stacking the weeks.

The Forge 🫡
ForgedThroughDiscipline.com

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