Mayhem Affiliate 04/16/2023

Forge Fitness – WOD

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Warm-up (No Measure)

Bike

250m easy

250m moderate

250m easy

250m moderate/fast

250m easy

50m Sprint

Workout One (Distance)

BikeErg Lactate Threshold

6x (2 Min 30 Sec at RPE3 (or 70-75 RPM), 30 Sec at RPE10)

-Rest 2 Min-

6x (2 Min 30 Sec at RPE5 (or 75-80 RPM), 30 Sec at RPE10)

-Rest 2 Min-

6x (2 Min 30 Sec at RPE6 (or 80-85 RPM), 30 Sec at RPE10)

Total: 52 Min

Workout Two (Time)

Grandmaster’s Contest of Champions

Freedom (RX’d)

For Time:

100/80 Calorie Assault Bike (80/65 Calorie Echo)

100 Single Arm Dumbbell Push Press (50/35)

(KG conv: 22.5/15)

Independence

For Time:

90/75 Calorie Assault Bike (70/60 Calorie Echo)

100 Single Arm Dumbbell Push Press (35/25)

(KG conv: 15/10)

Liberty

For Time:

75/60 Calorie Bike Erg

75 Single Arm Dumbbell Push Press (light)

Target time each set: 10-12 minutes

Time cap each set: 15 minutes