Forge Fitness – WOD
Body Weight Workout
Metcon (AMRAP – Rounds)
EMOM x 30
1) 100m Sprint
2) 16 Reverse Lunges
3) 100m Sprint
4) 8 Tuck Jumps
5) 100m Sprint
6) :30 sec Plank Hold
Score is total minutes/rounds successfully completed.
KB/DB Workout
Metcon (AMRAP – Rounds)
EMOM x 30
1) 100m Sprint
2) 16 Font Rack DB Lunges
3) 100m Sprint
4) 8 DB Hang Cleans
5) 100m Sprint
6) 16 DB STO
Score is total minutes/rounds successfully completed.
Limited Equipment Workout
Metcon (AMRAP – Rounds)
EMOM x 30
1) 100m Sprint or 8/6 Cal Bike
2) 16 Front RackReverse Lunges, 115/75#
3) 100m Sprint or 8/6 Cal Bike
4) 8 Hang Power Cleans, 115/75#
5) 100m Sprint or 8/6 Cal Bike
6) 16 STO 115/75
Score is total minutes/rounds successfully completed.