Forge Fitness – WOD
Workout (Time)
Great Smoky Mountains
5 sets:
16/13 Calorie Echo (mod)
-rest 1:00-
12/10 Calorie Echo(mod-fast)
-rest 45 seconds-
8/6 Calorie Echo (sprint)
-rest 2:00-
Target time each set:
: 55-65 seconds
: 40-45 seconds
: 20-25 seconds
Time cap each set:
: 75 seconds
: 55 seconds
: 45 seconds
Skills and Drills
Rope Climb Week 1 Day 1 (Checkmark)
Advanced:
5 sets:
20-30 seconds dead-hang from the rope (arms fully extended)
3-5 Strict Rope Pull-Ups (alternate each set with what hand is on top)
– rest 1 minute between sets –
Intermediate:
5 sets:
15-20 seconds dead-hang from the rope (arms fully extended)
2-4 Strict Rope Pull-Ups (alternate each set with what hand is on top)
– rest 1 minute between sets –
Beginner:
5 sets:
15-20 seconds dead-hang from the rope (Toes on the ground)
2 Zombie Rope Climbs
– rest 1 minute between sets –
Alternate Option:
5 sets:
Max dead hang from the pull-up bar (can have toes on the ground as needed)
5 lying toe to rack
– rest 1 minute between sets –
* If needed, use towels or a rolled-up shirt over the top of a pull-up bar to simulate a rope for the dead-hangs and rope pull-ups.