Forge Fitness – WOD
Workout
Metcon (2 Rounds for time)
“Galadriel”
21-15-9*
Calorie Echo Bike
Hang Power Cleans (115/80)
-Rest 1:1-
21-15-9*
Calorie Echo Bike
15-9-3
Hang Power Cleans (155/105)
*Women’s Calories: 16-12-8
Target time each set: 4:30-5:30
Time cap each set: 7 minutes
Accessory
Front Racked Barbell Box Step-Ups
*Rest 1:00-1:30 b/t sets
*Build to a moderate weight; stay the same or build across sets
Focus: With a bar in the front rack position and a 20” box, step up on top of the box to full extension. Repeat on the opposite side. Taking a breath in and breathing out as the step is completed will assist in stability and core engagement.
3 sets of 14 Barbell Front Rack Step Ups (7/7)
* This is for quality, not for load! Lightfoot touch on the way down.
Cooldown/Mobility
Cooldown/Mobility (Checkmark)
1 min foot smash w/ lacrosse ball (each side)
1 min Couch Stretch (each side)
1 min Trap Smash (each side)