Overview of the Forrest Workout
The Forrest workout is named after Forrest Griffin, a former UFC fighter who became a CrossFit enthusiast. This workout was first introduced in 2013 at the CrossFit Games and has since become a staple in many CrossFit gyms. The Forrest workout is a high-intensity workout that involves a combination of weightlifting and gymnastics movements.
The workout is performed for time, and the goal is to complete it as quickly as possible. The workout consists of three rounds of the following movements:
- 20 L-pull-ups
- 30 toes-to-bars
- 40 burpees
- 50 double-unders
- Rest 3 minutes
The workout is considered to be very challenging and is recommended for advanced athletes. However, it can be scaled to accommodate beginners or those with physical limitations.
Forrest Workout: Workout Description
The Forrest workout consists of three rounds of five movements, with a three-minute rest between rounds. The movements are performed in the following order:
- L-pull-ups: This movement is a variation of the pull-up that requires the athlete to raise their legs in an L-shape while performing the pull-up. The athlete must complete 20 reps before moving on to the next movement.
- Toes-to-bars: This movement involves hanging from a pull-up bar and raising the toes to touch the bar. The athlete must complete 30 reps before moving on to the next movement.
- Burpees: This movement involves dropping to the ground, performing a push-up, and then jumping up. The athlete must complete 40 reps before moving on to the next movement.
- Double-unders: This movement involves jumping rope and passing the rope under the feet twice in one jump. The athlete must complete 50 reps before moving on to the next round.
- Rest: The athlete rests for three minutes before starting the next round.
The workout is timed, and the goal is to complete all three rounds as quickly as possible.
Forrest Workout: Workout Variations/Scaling Options
The Forrest workout can be scaled to accommodate athletes of all levels. Here are some common scaling options:
- Reduce the number of reps for each movement.
- Substitute regular pull-ups for L-pull-ups.
- Substitute hanging knee raises for toes-to-bars.
- Substitute single-unders for double-unders.
- Increase the rest time between rounds.
Tips and Strategies
Here are some tips and strategies for completing the Forrest workout efficiently and safely:
- Pace yourself: The Forrest workout is a long and challenging workout, so it’s important to pace yourself and not go all out in the first round.
- Break up the reps: Break up the reps for each movement into manageable sets to avoid burning out too quickly.
- Use proper form: Use proper form for each movement to avoid injury and maximize efficiency.
- Take breaks: Take short breaks between movements to catch your breath and recover.
- Warm-up and cool-down: Perform a proper warm-up and cool-down routine to prepare your body for the workout and prevent injury.
The average time to complete the Forrest workout varies depending on the athlete’s level of fitness. Here are some average times for different levels of athletes:
- Beginner: 45-60 minutes
- Intermediate: 30-45 minutes
- Advanced: 20-30 minutes
The Forrest workout is a challenging and intense workout that requires a high level of fitness. However, it can be scaled to accommodate athletes of all levels. By using proper form, pacing yourself, and taking breaks, you can complete the Forrest workout efficiently and safely.