Forge Fitness – WOD
Elsa and Anna
16/13 Calorie Row
8 Burpee Over Rower
Target time: sub 14 minutes
Time cap: 18 minutes
Goblet Squat: 1 and a Half Reps (4×10)
*Build to a moderate weight; stay the same or build across sets
Focus: Hold a DB or KB in a front loaded position. Focus on keeping tension in the legs throughout out sets. Stop just before full lockout at the top of each rep for added time under tension. Perform 1 and a half reps by squatting below parallel, raise to above parallel, return below parallel, and then stand. Do not bounce out of the bottom of any reps.
Goblet Squat: 1 and a Half Reps
*Rest 1:00-1:30 b/t sets
Russian Kettlebell Swing (4×10)
*Build to a moderate weight; stay the same or build across
Focus: Start with the KB on the ground in front of the body. Hike the KB to the hips and use a violent hip extension of the hips to drive the KB to shoulder height. Torso should stay vertical at the top of the swing and lats should be engaged to drive the KB back down. Athlete should make sure that glutes and core are engaged for a solid hollow position at apex of swing.
Russian Kettlebell Swing
Rest 1:00-1:30 b/t sets