Forge Fitness – WOD
Body Weight Workout
Metcon (AMRAP – Reps)
Tabata: 8 Sets- :20 Sec Work/ :10 Sec Rest
– Air Squats
– Mountain Climbers
– Situps
– Bicyle Crunches
– Pushups
* Complete all 8 Sets of each Movement before proceeding to the next
Score is total reps completed
KB/DB Workout
Metcon (AMRAP – Reps)
Tabata: 8 Sets- :20 Sec Work/ :10 Sec Rest
– Weighted Squat Jumps
– Mountain Climbers
– Over The KB/DB Lateral Hops
– Cross Body V ups
– Single Arm Floor Press (4 sets each)
* Complete all 8 Sets of each Movement before proceeding to the next
Score is total reps completed
Limited Equipment Workout
Metcon (AMRAP – Reps)
Tabata: 8 Sets- :20 Sec Work/ :10 Sec Rest
– DB Box Step ups
– Double Unders
– TTB
– Row
– Floor Press
* Complete all 8 Sets of each Movement before proceeding to the next
Score is total reps completed