Forge Fitness – WOD
Warm-up
Warm-up (No Measure)
1. Movement Prep/Activation
Banded 7’s
-into-
3 sets:
45 Second Bike (increase pacing)
5 Kettlebell Russian Swings (eye level)
5 Inch Worms
5 Bench Press (empty bar-build across sets)
2. Strength Prep
5 sets x 3 Bench Press @80% of 1RM
* Complete a set on the 2 minutes *
3. Workout Prep
1 set:
5/4 Calorie Air Bike
5 Kettlebell Swings
1 Wall Walk
Strength/Accessory
Bench Press
5 sets x 3 Bench Press @80% of 1RM
* Complete a set on the 2 minutes *
Workout
Workout (Checkmark)
Old Logan
Freedom (RX’d)
Every 1:00 (4 rounds)
Min 1: 12/10 Calorie Air Bike
Min 2: 16 Kettlebell Swings (53/35)
Min 3: 12/10 Calorie Air Bike
Min 4: 4 Wall Walks
Min 5: 12/10 Calorie Air Bike
Min 6: Rest
(KG conv: 24/16 KB)
Independence
Every 1:00 (4 rounds)
Min 1: 10/8 Calorie Air Bike
Min 2: 16 Kettlebell Swings (35/25)
Min 3: 10/8 Calorie Air Bike
Min 4: 3 Wall Walks
Min 5: 10/8 Calorie Air Bike
Min 6: Rest
(KG conv: 16/11 KB)
Liberty
Every 1:00 (4 rounds)
Min 1: 8/7 Calorie Air Bike
Min 2: 12 Kettlebell Swings (light)
Min 3: 8/7 Calorie Air Bike
Min 4: 4 inch worms
Min 5: 8/7 Calorie Air Bike
Min 6: Rest
Target Time Each Movement: Sub 40 Seconds
Time Cap each movement: 50 seconds
Optional Gymnastics Skill Work
Strict Pull-up: Week 4 Day 2 (Checkmark)
Advanced:
Partner work/rest
3 rounds of:
30 Scap Pulls [Hanging Shrugs]immediately into 7 Strict Pull Ups
Intermediate:
Partner work/rest
3 rounds of:
20 Scap Pulls [Hanging Shrugs] immediately into 4-6 Strict or Box Assist Pull Ups
Beginner:
Partner work/rest
3 rounds of:
10 Scap Pulls [Hanging Shrugs] immediately into 3-4 Box Assist Pull Ups
Mobility
Mobility (No Measure)
1 min Barbell Quad Smash (each side)
1 min Couch Stretch (each side)
1 min Trap Smash (each side)