Forge Fitness – WOD
Workout
Metcon (Time)
“I’m the King of the World”
For Time:
10-9-8-7-6-5-4-3-2-1
Bench Press (155/105)
1-2-3-4-5-6-7-8-9-10
Deadlift (225/155)
Target time: 10-12 minutes
Time cap: 15 minutes
Accessory
DB Good Mornings (4 sets of 10 reps)
*Rest 1:00-1:30 b/t sets
*Build to a moderate weight; stay the same or build across sets
Focus: Take a single DB and turn sideways. Hold the dumbbell in front of the chest by wrapping the arms around and over top of the dumbbell. Maintaining a neutral spine, push the hips back and keep the shins vertical. Lower the chest forward until end ROM is found and return to a vertical position by contracting the hamstrings/glutes.
DB Good Mornings
https://youtu.be/7T_cWbUzMwM
Seated Arnold Press (4 sets of 10 reps)
*Rest 1:00-1:30 b/t sets
*Build to a moderate weight; stay the same or build across
Focus: From a seated position, raise a dumbbell in each hand to the shoulders with palms facing the body. When pressing overhead, turn the hands during the press to finish with palms facing away from the body. Avoid overextending in the low back during this movement by keeping the core engaged throughout.
Seated Arnold Press
https://youtu.be/D07XHj7G7iA
Cooldown/Mobility
Metcon (No Measure)
1 min couch stretch (each side)
1 min twisted cross (each side)
1 min Seal Pose