Forge Fitness – WOD
Body Weight Workout
Metcon (AMRAP – Rounds and Reps)
A. Complete 2 Sets:
Run:
3 min @ easy effort
Rest 1 min
2 min @ moderate effort
Rest 1 min
1 min @ hard effort
B. Complete 3 Sets:
:45 sec KB/DB Bent Over Row – each arm
Rest :15 sec
:45 sec flutter kicks
Rest :15 sec
C. Every 2 min x 5 alternating Sets( 20 min)
C1. Every 2 min:
10 Alternating KB/DB Snatches
3 Wall walks
C2. Every 2 min:
8 Object Over Shoulder
• As heavy as possible
Score is rounds completed in part C + reps completed in part B.
KB/DB Workout
Metcon (AMRAP – Rounds and Reps)
“A. Complete 2 Sets:
Run:
3 min @ easy effort
Rest 1 min
2 min @ moderate effort
Rest 1 min
1 min @ hard effort
B. Complete 3 Sets:
:45 sec KB/DB Bent Over Row – each arm
Rest :15 sec
:45 sec flutter kicks
Rest :15 sec
C. Every 2 min x 5 alternating Sets( 20 min)
C1. Every 2 min:
10 Alternating KB/DB Snatches
3 Wall walks
C2. Every 2 min:
8 Object Over Shoulder
• As heavy as possible
Score is rounds completed in part C + reps completed in part B.
Limited Equipment Workout
Metcon (AMRAP – Rounds and Reps)
A. Complete 2 Sets:
Run:
3 min @ easy effort
Rest 1 min
2 min @ moderate effort
Rest 1 min
1 min @ hard effort
B. Complete 3 Sets:
:45 sec KB/DB Bent Over Row
Rest :15 sec
:45 sec flutter kicks
Rest :15 sec
C. Every 2 min x 5 alternating Sets( 20 min)
C1. Every 2 min:
10 Alternating KB/DB Snatches
3 Wall walks or 20 Shoulder Taps
C2. Every 2 min:
8 Dball/ Sandbag Over shoulder
• As heavy as possible
Score is rounds completed in part C + reps completed in part B.