Forge Fitness – WOD
Workout (6 Rounds for time)
Mikey, Data, Mouth, and Chunk
6 Sets
5 Burpee Dumbbell Deadlifts (2×50/35)
10 Dumbbell Shoulder to Overhead (2×50/35)
30 Crossover Single Unders
-rest 1:00 between sets-
Target time per set: 1:15-1:30
Time cap per set: 2 min
Toes to Bar: Week 3, Day 1 (Checkmark)
Toes to Bar:
Week 4, Day 1
Advanced:
5 sets (10:00)
8-10 Kip to Chair Position
5-8 Strict Toes to Bar
Intermediate:
5 sets (10:00)
6-8 Kip to Chair Position
5-8 Strict Knee Raise + Extension
Beginner:
5 sets (10:00)
5 Kip Swings + Knees up
5-8 Strict Hanging Knee Raise
Alternative Option:
5 sets (10:00)
10 Alternating V-Ups
10 Hollow Rocks
10-second Hollow Rock Hold