Forge Fitness – WOD
Metcon
Metcon (AMRAP – Reps)
EMOM for 4min: (Tester Round)
:20 sec lateral hops or DUBs
:40 sec one arm burpees or devil press
:20 sec tuck jumps or box jumps
:40 sec toe to sky touches or DB deadlifts
Rest 2min
• The first WOD is your tester round for the main WOD. Do not sandbag and make sure to give it your all during the set time. It is M.E. “Max Effort” during allocated time and rest until the next minute. You are trying to determine your numbers for WOD2. At the completion of the 4mins you will rest for 2mins and then begin the 20min EMOM.
Metcon (AMRAP – Rounds)
E4MOM for 20mins:
# lateral hops or DUBs
# one arm burpees or devil press
# tuck jumps or box jumps
# toe to sky touches or DB deadlifts
* # represents the reps from your tester WOD.
• So this can be as easy or as hard as you want it to be. If you went hard during the first EMOM then this will be a great test of your stamina. I.E. if you got 50/5/15/20 then those would be the reps you would use in the EMOM. Obviously, the goal is not to sandbag the tester EMOM, it should be M.E. The score is total rounds. Each round should contain the same rep format as the tester WOD.