Forge Fitness – WOD
Skills and Drills (Checkmark)
Week 2: Ring Muscle-up Progression
Advance:
5 sets:
5 Jump to the Top of the Ring + 3-second Descent
– rest 1 minute between sets –
Intermediate:
5 sets:
3 Jump to Top of the Ring + 3-second Descent
– rest 1 minute between sets –
Beginner:
5 sets:
5 Bench Dips (Slow and controlled Descent)
– rest 1 minute between sets –
* Lower rings so feet/toes remain in contact with the floor allowing the knees to bend into the descent for added assistance.
Workout (Time)
Thai Pepper
3 Person Team
10,000/8,000m Bike Erg
6,000/4,800m Row
* Only 2 working at the same time (1 resting) – switch as desired
Individual Option:
4,000m/3,200m Bike Erg
2,000m/1,600m Row
-Partition in any way-
Target time: 20-24 minutes
Time cap: 30 minutes