Forge Fitness – WOD
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
2:00 Row (slow-moderate pace)
-into-
8:00 AMRAP
20-second Jump Rope
10 Roll and Reach
10 Iron Cross
10 Scorpions
2. Workout Prep
1 set
5/4 Calorie Row (at workout pace)
10 Single Unders
Workout
Pavlova (AMRAP – Rounds and Reps)
Freedom (RX’d)
20:00 AMRAP
25/20 Calorie Row
100 Single Unders
Independence
20:00 AMRAP
20/16 Calorie Row
75 Single Unders
Liberty
20:00 AMRAP
16/13 Calorie Row
50 Single Unders (OR Line Hops)
Target number of Rounds: 7+ rounds
Minimum number of Rounds before scaling: 5 Rounds
Skills and Drills
Strict Pull-up Progression – Week 5 Day 1: (Checkmark)
Advanced:
3 sets of 45-60 Second Dead hang (hold on to the pull-up bar with an overhand grip )- Rest 1:00 between sets
-into-
3 sets of 8-10 negative pull-ups (lower yourself down from the top position as slowly as possible)- Rest 1:00 between sets
-into-
3 sets of 3-5 unassisted pull-ups – Rest 30-seconds between sets
Intermediate:
3 sets of 30-45 Second Dead hang (hold on to the pull-up bar with an overhand grip )- Rest 1:00 between sets
-into-
3 sets of 5-8 negative pull-ups (lower yourself down from the top position as slowly as possible)- Rest 1:00 between sets
-into-
3 sets of 2-3 unassisted pull-ups – Rest 30-seconds between sets
Beginner:
3 sets of 20-30 Second Dead hang (hold on to the pull-up bar (toes touching the ground) with an overhand grip )- Rest 1:00 between sets
-into-
3 sets of 5-8 negative Ring Rows/pull-ups to a box (lower yourself down from the top position as slowly as possible)- Rest 1:00 between sets
-into-
3 sets of 3-5 Ring Rows/assisted pull-ups (use a band or machine to assist with the pull-up)- Rest 30-seconds between sets
Cooldown/Mobility
Mobility (No Measure)
1 min Foot Smash w/ lacrosse ball (each side)
1 min Couch Stretch (each side)
1 min Seal Pose