Forge Fitness – WOD
Workout (Time)
Mean Green Rage Machine
Partner Workout:
50/40 Calorie Row
50 Push ups
50/40 Calorie Row
100 Shoulder to Overhead (115/80)
50/40 Calorie Row
50 Push ups
50/40 Calorie Row
*Split reps/calories as needed*
* Target time: 16-18 minutes
Time cap: 22 minutes
Skills and Drills (Checkmark)
Week 5: Ring Muscle-up Progression
Advanced:
Have athletes practice: Ring Transitions (with band)
– 10-12 minutes –
Intermediate:
5 sets:
Have athletes practice: Ring Transitions (with band/ugly squat position)
– rest 1 minute between sets –
Beginner:
5 sets:
Have athletes practice: Ring Transitions (ugly squat position)
– rest 1 minute between sets –
* Have athletes start from the beginning and progress within their limitations.
Use heavier band
Place legs on the ground (see video)
Move feet back, add a plate for the dip.