Forge Fitness – WOD
Todays workout will be 30 seconds of work/15 seconds of rest for a total of 30 minutes. There are 6 different “stations” for 28 rounds. you will be at each station for 4 rounds except for the last station, which is 8 rounds. The Rx+ option is the KB/DB/Limited Equipment option
Workout
Metcon (AMRAP – Reps)
30 Min Running Clock: Once You Start, DO NOT STOP.
4 rounds of: (6 min total)
:30 sec handstand hold (Rx+ OH DB hold)
:15 sec rest
:30 sec air squat (Rx+ DB OHS squat, switch arms each round)
:15 sec rest
-Into-
4 rounds of: (3 min total)
:30 sec lateral Burpees over the object
:15 sec rest
-Into-
4 rounds of: (6 min total)
:30 sec hollow body hold
:15 sec rest
:30 sec Russian twist
:15 sec rest
-Into-
4 rounds of: (3 min total)
:30 sec jumping jacks (Rx+ double unders)
:15 sec rest
-Into-
4 rounds of: (6 min total)
:30 sec plank
:15 sec rest
:30 sec straight leg sit-ups (Rx+ weighted straight leg sit-ups)
:15 sec rest
-Into-
8 rounds of: (6 min total)
:30 sec cardio
:15 sec rest
• Run, bike erg, Row, your choice
Score is total reps accumulated.
Write how many meters, or calories, or distance ran for the cardio station in the comments.