FORGE-cember: Where Strength Is Built and Limits Are Broken
Some workouts test you. Others forge you. This one does both.
FORGE-cember is a full-body, strength-centered DEKA WOD that hits all the key movement patterns: push, pull, hinge, squat, core. With a mix of kettlebell, medicine ball, RAM, and rower stations, it’s a no-frills, all-function session that will leave your body taxed and your mind sharper than ever.
Each station has purpose. Each rep has weight. And together, they’ll shape something stronger.
The WOD: FORGE-cember
- Wall Balls
- Kettlebell Swings
- Medicine Ball Sit-Ups
- Kettlebell Push Press
- RAM Reverse Lunges
- Row (calories or meters)
- RAM Press
This one’s all about flow and fatigue management. You’ll cycle between explosive power, controlled core work, and strategic cardio—no wasted movements, just nonstop effort.
Every tool in this workout forces your body to stabilize, drive, and move under load. Nothing fancy. Just proven movements, stacked back-to-back, that deliver results.
At-Home Modifications
You don’t need a full gym to crush FORGE-cember. Here’s how to adapt it:
- Wall Balls: Use a backpack or basketball, squat and press overhead
- KB Swings: Swing a jug, backpack, or bag of rice
- Med Ball Sit-Ups: Hold any weighted object or go bodyweight
- KB Push Press: Use dumbbells, water jugs, or a single weight object
- RAM Reverse Lunge: Use a backpack, loaded bag, or sandbag
- Row: Sub 45 seconds of high knees, jumping jacks, or up-downs
- RAM Press: Overhead press any weighted household object
The point is to move with intensity, not perfection. Keep the integrity of the movements, and keep pushing.
Coaching Tips
- Wall Balls: Use your legs, not just your arms. Stay upright on the catch.
- KB Swings: Hinge, don’t squat. Explode through the hips.
- Sit-Ups: Drive the movement from your core. Don’t rush—control every rep.
- Push Press: Dip and drive. Let the hips start the lift.
- Reverse Lunges: Keep your posture tall and the RAM tight to your body.
- Row: Strong pulls with steady breathing. Stay consistent.
- RAM Press: Tighten your core and stack the weight overhead—no overextension.
Consistency over chaos. Don’t just get through it—own it.
Forge the Fire
FORGE-cember is exactly what the name implies—a place to get shaped under pressure. You’ll grind through strength reps, flow through transitions, and finish feeling more durable than when you started.
This WOD is a reminder: you don’t need complex to be effective. You need effort, focus, and a willingness to show up and do the work.
Ready to try this for real with a group that pushes you every step of the way? Come check out the fitness program at the Academy of Self Defense in Santa Clara.
Start your free 2-week trial here:
https://academyselfdefense.com/free-two-week-trial/
Or explore the full program:
https://academyselfdefense.com/fitness-unlimited/