Forge Fitness – WOD
Gymnastics Skills and Drills (Checkmark)
Week 1: Ring Muscle-up Progression
Advanced:
5 sets:
30 seconds Top of Ring Dip Hold
– rest 1 minute between sets –
Intermediate:
5 sets:
20-30 seconds Top of Ring Dip Hold
– rest 1 minute between sets –
Beginner:
5 sets:
20-30 seconds Top of Ring Dip Hold (Toes on the ground)
– rest 1 minute between sets –
* Lower rings, so feet/toes remain in contact with the floor during the hold. Use a band wrapped around the rings and supported under the knees. Have a partner assist in holding the tight to your sides during the lockout.
Workout (AMRAP – Rounds and Reps)
Green Eggs and Ham
16:00 AMRAP
24/18 Calorie Echo Bike
20 Thrusters (45/35)
10 Strict Pull-Ups
Target number of Rounds: 4+ rounds
Minimum number of Rounds before scaling: 3