Forge Fitness – WOD
Workout Option 1
CHAD (Time)
1,000 Box Step-Ups (20 in)
Wear a Ruck Pack (45/35 lb)
Complete 1,000 box step ups for time. Use a 20 inch box and wear a ruck pack that weighs 45 lbs for men, and 35 lbs for women.
A ruck is a weighted backpack to simulate the gear carried during a hiking expedition.
Score is the time it takes to complete all 1,000 repetitions.
To learn more about CHAD click here
RX
1000 Box Step Ups (20in)
Use 45/35lb vest/ruck backpack if available (KG 20/15)
No target Target Time today. Try and stay moving for the whole workout
Time cap: This is up to you and your space/equipment available. If you have the means then allow athletes to finish or get as far as they can within the hour class.
Cooldown/Mobility (No Measure)
1 min foot smash w/ lacrosse ball (each side)
1 min calf stretch against wall (each side)
1 min foam roll upper back