Workout of the Day

Tuesday At Home WOD

Forge Fitness – WOD

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Warm-up

Warm-up (No Measure)

12 min EMOM:

1) :40 sec of 2 alternating lunges + 1 air squat

2) :40 sec elbow plank hold

3)16 mountain climbers

Workout

Metcon (3 Rounds for time)

Rx Body Weight

Every 7 min for 21 min

100 jumping jacks

25 jump squats

20 single leg deadlifts

-Or-

Rx+ Equipment

Every 7 min x 21 min

100 double unders

25 thrusters*

20 hang power cleans*

* May use DB/KBs or Barbell. If using barbell Rx weight is 95/65#
Record time for each round.

Score is total working time.

Monday At Home WOD

Forge Fitness – WOD

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Warm-up

Warm-up (No Measure)

2 rounds:

10 up downs

10 alternating curtsey lunges

10 plank drops (elbows up to hands )

10 yoga pushups

Strength

Metcon (No Measure)

Deficit push-ups:

Accumulate 20 reps
Place hands on raised objects and touch chest to ground with each push-up.

Can use plates, books, mats ect..

Skill

Metcon (No Measure)

3 rounds:

8 plank shoulder taps each arm

8 good mornings

10 Bench Dips

-Or-

3 rounds:

8 half kneeling single-arm press each arm

8 single-arm KB/DB row each arm

10 overhead triceps extension

Workout

Metcon (AMRAP – Reps)

Every 4 min for 3 sets:

200m run (Rx+ 400m run)

Max HSPU with time remaining

-12 minutes total-

Scales:

HSPUs – wall walks, pike push-ups
Score is total HSPUs completed in workout

Support Your Local Box Fundraiser Workout 1

Forge Fitness – WOD

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Workout

Metcon (AMRAP – Reps)

Complete as many rounds as

possible in 10 minutes of:

10 air squats

9 dumbbell/kettlebell snatches, right arm, 50/35#

10 push-ups

9 dumbell/kettlebell snatches, left arm, 50/35#

Scales:

Using object other than DB/KB lighter weight.

Push-ups on knees or other modification
Your score will be the total number of repetitions

completed before the 10-minute time cap.

Saturday At Home WOD

Forge Fitness – WOD

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Workout

Metcon (AMRAP – Reps)

30 Min AMRAP:

3 rounds for reps:

:40 sec elbow plank

– :20 sec rest –

:60 sec max rep cross body v-ups (Rx+ max rep TTB)

– :30 sec rest –

:40 sec object squat cleans (Rx+ max rep med ball squat cleans)

– :20 sec rest –

:60 sec max rep cross body v-ups (Rx+ max rep TTB)

– :30 sec rest –

-Straight into-

3 rounds for reps:

:40 sec supermans

– :20 sec rest –

:60 sec max rep object off set squats (right) (Rx+ max rep pull-ups)

– :30 sec rest –

:40 sec object squat cleans (Rx+ max rep med ball squat cleans)

– :20 sec rest –

:60 sec max rep object off set squats (left) (Rx+ max rep pull-ups)

– :30 sec rest –
Score is total reps for v-ups/TTB, squats/pull-ups, cleans

Friday At Home WOD

Forge Fitness – WOD

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Metcon (AMRAP – Reps)

44min AMRAP:

0:00- 8:00:

Run 1000m

Max water bottle thrusters (Rx+ max KB/DB thrusters)

-Rest till 12:00-

12:00-20:00:

Run 1000m

Max water bottle bent over row (Rx+ max KB/DB bent over row)

-Rest till 24:00-

24:00-32:00:

Run 1000m

Max water bottle devil press (Rx+ max KB/DB devil press)

-Rest till 36:00-

36:00-44:00:

Run 1000m
Score is total reps completed. The 1000m run is 10 reps. (800m run = 8 reps)

Write object used in comments!

Thursday At Home WOD

Forge Fitness – WOD

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Warm-up

Warm-up (No Measure)

1 time through:

:60 sec high knees

10 bird dogs

:60 sec Sampson stretch (:30 each)

10 Russian baby makers

:60 sec alternating plank shoulder touches

Skill

Metcon (No Measure)

Complete 4 sets:

:60 sec wide/sumo stance air squats

:60 sec superman hold

:60 sec reverse snow angels

Rest :60 sec

Workout

BW: Metcon (AMRAP – Rounds and Reps)

10 Min AMRAP:

30 Russian twists

12 alternating jumping lunges

9 bodyweight hip bridges

6 burpees
Score is rounds plus reps

KB/DB: Metcon (Time)

Complete 4 Sets:

12 DB deadlifts

12 wall balls
Record equipment used in comments

Finisher

Metcon (No Measure)

Complete 4 Sets:

8 object elbow to knees sit-ups

Rest :20 sec

-Or-

Complete 4 Sets:

8 weighted sit-ups

-Rest :20 sec-

8 reverse fly (use canned food or something light)

-Rest :20 sec-

Limited Equipment Workout

Metcon (No Measure)

Accumulate:

60 goblet walking lunges

60 hip thrust with KB/DB

60 single arm strict press
Divide However

Wednesday At Home WOD

Forge Fitness – WOD

Todays workout will be 30 seconds of work/15 seconds of rest for a total of 30 minutes. There are 6 different “stations” for 28 rounds. you will be at each station for 4 rounds except for the last station, which is 8 rounds. The Rx+ option is the KB/DB/Limited Equipment option

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Workout

Metcon (AMRAP – Reps)

30 Min Running Clock: Once You Start, DO NOT STOP.

4 rounds of: (6 min total)

:30 sec handstand hold (Rx+ OH DB hold)

:15 sec rest

:30 sec air squat (Rx+ DB OHS squat, switch arms each round)

:15 sec rest

-Into-

4 rounds of: (3 min total)

:30 sec lateral Burpees over the object

:15 sec rest

-Into-

4 rounds of: (6 min total)

:30 sec hollow body hold

:15 sec rest

:30 sec Russian twist

:15 sec rest

-Into-

4 rounds of: (3 min total)

:30 sec jumping jacks (Rx+ double unders)

:15 sec rest

-Into-

4 rounds of: (6 min total)

:30 sec plank

:15 sec rest

:30 sec straight leg sit-ups (Rx+ weighted straight leg sit-ups)

:15 sec rest

-Into-

8 rounds of: (6 min total)

:30 sec cardio

:15 sec rest

• Run, bike erg, Row, your choice
Score is total reps accumulated.

Write how many meters, or calories, or distance ran for the cardio station in the comments.

Tuesday At Home Workout

Forge Fitness – WOD

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Warm-up

Warm-up (No Measure)

6 single arm russian swings

6 front rack reverse lunges

6 single arm presses

3 windmills
Rest :60 sec switch side

• Any Object around the house. If you have a equipment then use a DB or KB.

Strength

Tempo: Metcon (Weight)

10 min window :

Build to heavy tempo Squat:

3 sec down,

2 sec @ the bottom

Drive up

1 sec @ the top
• Any Object around the house, gradually get heavier. If you have a equipment then use a bar, DB, or KB.

Metcon (No Measure)

Complete 3 Sets:

Backpack floor press x 8

Rest :30 sec

Backpack bent over rows x 8

Rest :30 sec

Object HOLD :30 sec

Rest :30 sec

or

Tate press x 8

Rest :30 sec

Bent over row x 8

Rest :30 sec

Object HOLD x :30 sec

Rest :30 sec

then,

5 RFT:

15 Backpack deadlifts

15 Backpack presses

Or

15 DB/KB deadlifts

15 DB/KB swings
Object hold: grab something in clean grip: barbell, KB, DB, plates, broom etc.

Metcon

WOD: Metcon (Time)

5 RFT:

5 Broad Jumps

:15 sec sprint

Rest as need.
Rest as need

Monday At Home WOD

Forge Fitness – WOD

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Body Weight Workout

Metcon (5 Rounds for time)

A. Tempo Pushups: accumulate 20 reps

* 3 sec down, explode up, 1 sec @ the top

B. Cossack Squats: 3 x 3 each leg

C. Every 4 Min for 5 Sets

16 Burpees

8 Air Squats

4 Pushups
– Write down time for each round.

– Score is total working time for Part C.

KB/DB Workout

Metcon (5 Rounds for time)

A. Seated Shoulder Press: 4×5

B. Cossack Squats: 3×3 (Goblet Style)

C . Every 4 Min For 5 sets:

16 Burpees

8 Dual KB/DB Hang Squat Cleans*

4 Dual KB/DB Shoulder to Overhead*

* Can use Barbell for these movements if available 135/95#.

Write in the comments what you used for these movements.
– Write down time for each round.

– Score is total working time for Part C.

Saturday At Home WOD

Forge Fitness – WOD

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Body Weight Workout

Metcon (AMRAP – Rounds)

A. Super Set: 3 sets

A1. Overhead Tri Extension x 10 ( any object)

A2. Off Set Pushups x 5 each arm ( 1 hand on elevated object)

B. Super Set : 3 Sets

B1. Tuck Jumps x 4

B2. Bottom Squat Hold x :20 sec

C. EMOM x 12 min

1) 8 Up Downs + Squat Jump

2) 4 Burpee To Object + Overhead

3) 40 Ft Bear Hug Object Carry

• Object ideas- Backpack, milk jug, bag sand/mulch, chair

D. EMOM x 12min

1) 12 Air Squats

2) 8 Object Swings

3) 40 ft Farmers Carry
Score is how many minutes were successfully completed for part B and C.

KB/DB Workout

Metcon (AMRAP – Rounds)

A. Super Set: 3 sets

A1. KB/DB Overhead Tri Extension x 10

A2. Off Set Pushups x 5 each arm ( 1 hand on elevated object)

B. Super Set : 3 Sets

B1. Tuck Jumps x 4

B2. Bottom Squat Hold x :20 sec

C. EMOM x 12 min

1) 8 Up Downs + Squat Jump

2) 4 Single Arm Devil Press each arm

3) 40 Ft Bear Hug Object Carry

• Object ideas- Backpack, milk jug, bag sand/mulch, chair

D. EMOM x 12min

1) 12 Goblet Squats

2) 12 KB/DB Swings

3) 40 ft Farmers Carry
Score is how many minutes were successfully completed for part B and C.

Limited Equipment Workout

Metcon (AMRAP – Rounds)

A. Super Set: 3 sets

A1. KB/DB Overhead Tri Extension x 10

A2. Off Set Pushups x 5 each arm ( 1 hand on elevated object)

B. Super Set : 3 Sets

B1. Tuck Jumps x 4

B2. Bottom Squat Hold x :20 sec

C. EMOM x 12 min

1) 12 Wall Balls

2) 4 Devils Press

3) 40 Ft Bear Hug Sandbag Carry

D. EMOM x 12min

1) 12 Box Jumps

2) 12 Dual KB Hang Snatch

3) 40 ft Farmers Carry
Score is how many minutes were successfully completed for part B and C.

WORKOUT OF THE DAY