Forge Fitness – WOD
Warm-up
Warm-up (No Measure)
1. Movement Prep/Activation
3:00 Machine
-into-
3 sets:
10 Box Step Ups
10 Deadbugs
10 Hang Alternating Hang Dumbbell Snatch (light)
2. Workout Prep
2 sets: (With partner)
2 Dumbbell Box Step Ups (build in weight and height)
2 Synchro Hang Alternating Dumbbell Snatch (build in weight)
Workout
Workout (4 Rounds for time)
“They’ve ruined Cranberry Day.”
Freedom (RX’d)
Teams of 2
4 sets:
60 Dumbbell Box Step Ups (50s/35s)(24/20) (split)
30 Synchro Hang Alternating Dumbbell Snatch (50/35)
-rest 1:1 between sets-
(KG conv: 22.5/15 DBs)
Independence
4 sets:
60 Dumbbell Box Step Ups (35s/25s)(24/20)
30 Synchro Hang Alternating Dumbbell Snatch (35/25)
-rest 1:1 between sets-
(KG conv: 15/10 DBs)
Liberty
4 sets:
60 Single Dumbbell Box Step Ups (light)(24/20)
30 Synchro Hang Alternating Dumbbell Snatch (light)
-rest 1:1 between sets-
Target time each set: 4-6 minutes
Time cap each set: 8 minutes
Option 1: Gymnastics Skill Work
Strict Pull-up: Week 2 Day 2 (Checkmark)
Strict Pull-up: Week 2 Day 2
Advanced:
3 rounds of:
20 Scap Pulls [Hanging Shrugs] into 20 second Dead Hang
Followed by 5 Strict or Box Assist Pull Ups
–rest 90 seconds between sets–
Intermediate:
3 rounds of:
10 Scap Pulls [Hanging Shrugs] into 10 second Dead Hang
Followed by 3-5 Strict or Box Assist Pull Ups
–rest 90 seconds between sets–
Beginner:
3 rounds of:
10 Scap Pulls [Hanging Shrugs] into 5 second Dead Hang
Followed by 2 Box Assist Pull Ups
–rest 90 seconds between sets–
Option 2: Core Work
Core (Checkmark)
4 sets:
10 Strict TTB
10 KB Side Bend (each side)
10 GHD Russian Twists
1 min Plank
30yd Single DB Overhead Carry (Left– as heavy as possible)
30yd Single DB Overhead Carry (Right – as heavy as possible)
*Rest 2:00 b/t sets
Mobility
Mobility (No Measure)
1 min tricep smash (each)
1 min overhead banded distraction (each)
1 min Barbell grip smash (each side)