Forge Fitness – WOD
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
2 sets:
10 PVC Pass Throughs
5 PVC Snatch Balance
20 Banded Side Steps
-into-
8 min AMRAP
45-second Air Bike
5 Knees to Elbows
3 Muscle Snatch (empty bar)
3 Snatch Push Press
3 Overhead Squats
3 Squat Snatches
2. Workout Prep
2 sets:
2 Squat Snatch (build-in weight)
5/4 Calorie Air Bike
2 Toes to Bar
Workout
“Blast this Christmas Music, It’s joyful and triumphant” (2 Rounds for time)
Freedom (RX’d)
20 Squat Snatch (95/65)
30/24 Calorie Air Bike
40 Toes to bar
-rest 5 minutes-
40 Toes to bar
30/24 Calorie Air Bike
20 Squat Snatch (95/65)
(KG conv: 43/29)
Independence
20 Squat Snatch (75/55)
25/20 Calorie Air Bike
30 Toes to bar
-rest 5 minutes-
30 Toes to bar
25/20 Calorie Air Bike
20 Squat Snatch (75/55)
(KG conv: 34/25)
Liberty
20 Dumbbell Snatch (light)
20/16 Calorie Air Bike
20 Hanging Knee Raises
-rest 5 minutes-
20 Hanging Knee Raises
20/16 Calorie Air Bike
20 Dumbbell Snatch (light)
Target time each set: 6:00-7:00
Time cap each set: 9 minutes
Skills and Drills
Strict Pull-up Progression – Week 6 Day 1 (Checkmark)
Advance:
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 5-7 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 3-5 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