Forge Fitness – WOD
Body Weight Workout
Metcon (AMRAP – Rounds)
A. Super Set: 3 sets
A1. Overhead Tri Extension x 10 ( any object)
A2. Off Set Pushups x 5 each arm ( 1 hand on elevated object)
B. Super Set : 3 Sets
B1. Tuck Jumps x 4
B2. Bottom Squat Hold x :20 sec
C. EMOM x 12 min
1) 8 Up Downs + Squat Jump
2) 4 Burpee To Object + Overhead
3) 40 Ft Bear Hug Object Carry
• Object ideas- Backpack, milk jug, bag sand/mulch, chair
D. EMOM x 12min
1) 12 Air Squats
2) 8 Object Swings
3) 40 ft Farmers Carry
Score is how many minutes were successfully completed for part B and C.
KB/DB Workout
Metcon (AMRAP – Rounds)
A. Super Set: 3 sets
A1. KB/DB Overhead Tri Extension x 10
A2. Off Set Pushups x 5 each arm ( 1 hand on elevated object)
B. Super Set : 3 Sets
B1. Tuck Jumps x 4
B2. Bottom Squat Hold x :20 sec
C. EMOM x 12 min
1) 8 Up Downs + Squat Jump
2) 4 Single Arm Devil Press each arm
3) 40 Ft Bear Hug Object Carry
• Object ideas- Backpack, milk jug, bag sand/mulch, chair
D. EMOM x 12min
1) 12 Goblet Squats
2) 12 KB/DB Swings
3) 40 ft Farmers Carry
Score is how many minutes were successfully completed for part B and C.
Limited Equipment Workout
Metcon (AMRAP – Rounds)
A. Super Set: 3 sets
A1. KB/DB Overhead Tri Extension x 10
A2. Off Set Pushups x 5 each arm ( 1 hand on elevated object)
B. Super Set : 3 Sets
B1. Tuck Jumps x 4
B2. Bottom Squat Hold x :20 sec
C. EMOM x 12 min
1) 12 Wall Balls
2) 4 Devils Press
3) 40 Ft Bear Hug Sandbag Carry
D. EMOM x 12min
1) 12 Box Jumps
2) 12 Dual KB Hang Snatch
3) 40 ft Farmers Carry
Score is how many minutes were successfully completed for part B and C.