Forge Fitness – WOD
Workout (3 Rounds for reps)
Midnight Kiss
3:00 Max Calorie ECHO Bike
-3:00 rest-
3:00 Max 25ft Shuttle Run
-3:00 rest-
3:00 Max Calorie Echo Bike-3:00 rest-
Target number of reps each set: 45 + reps
Minimum number of reps before scaling: 30 reps
Accessory (Checkmark)
Every min (10 mins)
3-5 Strict Pull-Ups
Strict Pull-Up + Negative
Novice: Jumping Pull Up + Slow negative
Beginner: Ring Row/Lat Pull Down (5-8 reps)
* If athletes performed this last week and felt very comfortable with the reps, then we recommend adding 1-2 reps or going up to the next progression if scaling.