Forge Fitness – WOD
Warm-up
Warm-up (No Measure)
1. Movement Prep/Activation
Hip Halo Warm Up
-into-
2 sets
10 PVC Pass Throughs
5 PVC Overhead Squats
-into-
6 min AMRAP
2x50ft Shuttle run
10 Ring Rows
3 Snatch Push Press + 3 Overhead Squats (empty bar)
2. Strength Prep
3 Snatch Grip Push Press + 1 Overhead Squat:
– Work up to a heavy complex in 10-12 minutes
3. Workout Prep
1 set:
1x50ft Shuttle Run
3 Pull Ups
3 V-Ups
Strength/Accessory
Snatch Push Press + Overhead Squat
3 Snatch Grip Push Press + 1 Overhead Squat:
– Work up to a heavy complex in 10-12 minutes
Workout
Workout (2 Rounds for reps)
Ted Lasso
Freedom (RX’d)
2 sets:
6:00 AMRAP
3x50ft Shuttle Runs
10 Pull-ups
3x50ft Shuttle Runs
15 V-ups
-Rest 3:00 between sets-
* One shuttle run = 25 feet down + 25 feet back. Each full shuttle run of 50 feet counts as one rep in score.
Independence
2 sets:
6:00 AMRAP
3x50ft Shuttle Runs
8 Pull-ups
3x50ft Shuttle Runs
10 V-ups
-Rest 3:00 between sets-
* One shuttle run = 25 feet down + 25 feet back. Each full shuttle run of 50 feet counts as one rep in score.
Liberty
2 sets:
6:00 AMRAP
3x50ft Shuttle Runs
10 Ring Rows
3x50ft Shuttle Runs
15 Sit ups
-Rest 3:00 between sets-
* One shuttle run = 25 feet down + 25 feet back. Each full shuttle run of 50 feet counts as one rep in score.
Target number of reps each set: 100+ reps
Minimum number of reps before scaling: 75 reps
Mobility (No Measure)
Mobility (Checkmark)
1 min foot smash w/ lacrosse ball (each side)
1 min Couch Stretch (each side)
1 min Seal Pose