Forge Fitness – WOD
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
Hinshaw Warm Up
2. Workout Prep
Set 1:
10 Ring Rows
3 Inch Worms
10 Dynamic Squat Stretch
Set 2:
3 Strict Pull Ups
5 Push Ups
7 Air Squats
Workout
Tim Tam (Time)
Freedom (RX’d)
Run 1000m
10 Rounds of “Strict Cindy”
5 Strict Pull Ups
10 Push Ups
15 Air Squats
Run 1000m
Independence
Run 1000m
10 Rounds of “Cindy”
5 Pull Ups
10 Push Ups
15 Air Squats
Run 1000m
Liberty
Run 800m
10 Rounds
5 Jumping Pull Ups
8 Bar Push Ups
12 Air Squats
Run 800m
Target time: 19-21 minutes
Time cap: 30 minutes
Option 1: Gymnastics Skill Work
Strict Pull-up: Week 5 Day 2 (Checkmark)
Advanced:
Partner up for some fun!
4 sets x 3 reps of Weighted Strict Pull Ups
[Go up in weight each round]
-rest at least 90 seconds between sets-
Intermediate:
Partner up for some fun!
4 sets x Max Effort Unbroken Pull Ups OR Box Assist Pull Ups
-rest at least 90 seconds between sets-
Beginner:
Partner up for some fun!
4 sets x 4 reps of Box Assist Pull Ups or Ring Rows
Option 2: Mayhem Mini Pump
Mayhem Mini-Pump – Glutes and Shoulders (Checkmark)
4 Rounds
10 Barbell Strict Press @ Moderate weight – maintain control and quality RPE 7
10 Weighted Hip Thrust @ moderate weight – maintain quality RPE 7
10 GHD Hip Raise @ moderate weight – maintain quality RPE 7
10 Standing DB Lateral Raise @ moderate weight – maintain quality RPE 7
-Rest 3 min b/t rounds-
Cooldown/Mobility
Mobility (No Measure)
1 min Barbell Quad Smash (each side)
1 min Couch Stretch (each side)
1 min Trap Smash (each side)