Forge Fitness – WOD
Workout Option 1
Workout 1 (Time)
Elmo
Freedom (RX’d)
3 Rounds
30 Dumbbell Bench Press (50s/35s)
30 Toes to Ring (or Toes to Bar)
(KG conv: 22.5/15)
Independence
3 Rounds
30 Dumbbell Bench Press (35s/25s)
20 Toes to Ring (or Toes to Bar)
(KG conv: 15/10)
Liberty
3 Rounds
20 Dumbbell Bench Press (light)
20 Hanging Knee Raises
Target time: 8-10 minutes
Time cap: 15 minutes
Workout Option 2
Warm-up
Warm-up (No Measure)
Bike
250m easy
250m moderate
250m easy
250m moderate/fast
250m easy
50m Sprint
Workout 2 (Distance)
BikeErg Lactate Threshold
5 Sets
30 Sec at RPE5 (or 85 RPM)
30 Sec at RPE1-2
*No rest between sets.
-Rest 1 Min-
4x 20 Sec Standing on D8 at RPE10, 40 Sec at RPE1-2 (Any RPM)
2 Min at RPE3 (or 70-75 RPM)
4x 20 Sec Standing on D9 at RPE10, 40 Sec at RPE1-2 (Any RPM)
2 Min at RPE3 (or 70-75 RPM)
4x 20 Sec Standing on D10 at RPE10, 40 Sec at RPE1-2 (Any RPM)
2 Min at RPE3 (or 70-75 RPM)
-Rest 1 Min-
5 Sets
30 Sec at RPE5 (or 85 RPM)
30 Sec at RPE1-2 (Any RPM)
*No rest between sets.
Total: 30 Min