Forge Fitness – WOD
Workout
Metcon (AMRAP – Rounds and Reps)
Rx Bodyweight option
On a 29 min running clock:
9 min EMOM:
1) 40 lateral hops
2) 10 back pack overhead presses
3) 20 v-ups
-Rest 1:00-
@ 10 min mark
9 min EMOM:
1) 10 tuck jumps
2) 10 back pack deadlifts
3) 20 bicycle crunches
-Rest 1:00-
@ 20 min Mark
9 min AMRAP:
20 lateral hops
5 back pack presses
10 v-ups
5 tuck jumps
5 back pack deadlifts
10 bicycle crunches
-Or-
Rx+ equipment option
9 min EMOM:
1) 40 double unders
2) 10 KB/DB push press
3) 20 v-ups
-Rest 1:00-
@ 10 Min Mark
9 min EMOM:
1) 10 box jumps
2) 10 KB/DB deadlifts
3) 20 bicycle crunches
-Rest 1:00-
@ 20 min Mark
9 min AMRepsAP:
20 double unders
5 KB/DB push press
10 v-ups
5 box jumps
5 KB/DB deadlifts
Score is rounds successfully completed of the 2 EMOMs + all your reps of the AMRAP.
(Ex. if you finish both EMOMs and finish all the movements in the AMRAP once your score is 18+45 Rx/Rx+