Forge Fitness – WOD
Body Weight Workout
Metcon (Weight)
A. Super Set: 4 sets:
A1. Rear Leg Elevated Split Squat x 4 each
A2. Lateral Plank Hold x :20 sec each
B. Super Set: 4 Sets:
B1. Single Arm Lateral Raise x 5 each * use any object
B2. Bear Crawl x 50ft
C. Super Set: 4 Sets:
C1. Tempo Good Mornings x 5 (3 sec bend, 2 sec hold)
C2. Hollow Body Hold x 20 sec
D. Super Set: 4 Sets:
D1. ODD Object Complex: 3 Deadlifts + 3 Squats + 30ft Carry
D2. Over the Object Jumps x 6
Score is for Part D. Put object used for part D in the comments.
KB/DB Workout
Metcon (Weight)
A. Super Set: 4 sets:
A1. KB/DB Leg Elevated Split Squat x 4 each
A2. Lateral Plank Hold x :20 sec each
B. Super Set: 4 Sets:
B1. KB/DB Upright Row x 6
B2. Bear Crawl x 50ft
C. Super Set: 4 Sets:
C1. Wtd Tempo Good Mornings x 5 ( 3 sec bend, 2 sec hold)
C2. Hollow Body Hold x 20 sec
• Hold Kb/Db with both hands, elbows up and let it rest behind neck on good mornings
D. Super Set: 4 Sets:
D1. ODD Object Complex: 3 Deadlifts + 3 Squats + 30ft Carry
D2. Over the Object Jumps x 6
Score is for Part D. Put object used for part D in the comments.
Limited Equipment Workout
Metcon (Weight)
A. Super Set: 4 sets:
A1. Back Rack Leg Elevated Split Squat x 4 each
A2. Lateral Plank Hold x :20 sec each
B. Super Set: 4 Sets:
B1. Barbell Upright Row x 6
B2. Bear Crawl x 50ft
C. Super Set: 4 Sets:
C1. Barbell Tempo Good Mornings x 5 (3 sec bend, 2 sec hold)
C2. Hollow Body Hold x 20 sec
D. Super Set: 4 Sets:
D1. Sang Bag Over the Shoulder x 6
D2. Burpee Box jump Overs x 6
E. Bear Complex : Build to heavy
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 BTN Push Press
Score is weight for part E.