Forge Fitness – WOD
Front Squat
5 sets x 3 Tempo Front Squats @70% of 1RM
*Tempo = 3 second negative and 1 second standing (contraction) portion
* Rest as needed between sets *
Strict Weighted Chin up
5 sets x 5 Strict Weighted Chin-ups @50-60% of 1RM
* Rest as needed between sets *
Scaling Options:
Unweighted Strict Chin-up
Assisted Banded Strict Chin-up
Chin up negatives (control the descent as much as possible)
Workout
Workout (5 Rounds for calories)
America the Beautiful
3:00 Amrap (5 sets)
20 Bench Press (135/95)
Max Calorie Row
– Rest 1:00 between sets –
Target Calories each set: 35/28 calories
Minimum Calories before scaling: 28/20 Calories