Mayhem Affiliate 07/09/2023

Forge Fitness – WOD

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Workout Option 1

Workout 1 (Time)

This Land is Your Land

Freedom (RX’d)

500/400m Row

30 GHD’s (or 30 Stick Sit Ups)

30 Box Jump Overs (20/16)

20 GHD’s (or 20 Stick Sit Ups)

20 Box Jump Overs (24/20)

10 GHD’s (or 10 Stick Sit Ups)

10 Box Jump Overs (30/24)

500/400m Row

Independence

400/325m Row

25 GHD’s +6in Riser (or 30 Stick Sit Ups)

25 Box Jump Overs (20/16)

15 GHD’s + 6in Riser (or 20 Stick Sit Ups)

15 Box Jump Overs (24/20)

10 GHD’s + 6in Riser (or 10 Stick Sit Ups)

10 Box Jump Overs (30/24)

400/325m Row

Liberty

300/250m Row

30 Sit Ups

30 Box Step Ups (20/16)

20 Sit Ups

20 Box Step Ups (24/20)

10 Sit Ups

10 Box Step Ups (24/20)

300/250m Row

Target Time: 10-12 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)

Bike Erg Interval

1 Min at RPE7 (or 90-95 RPM)

2 Min at RPE3

4 Min at RPE7 (or 85-90 RPM)

3 Min at RPE3 (or 75 RPM)

2x (7 Min at RPE5 (or 80-85 RPM), 3 Min at RPE7 (or 90-95 RPM)

-Rest 3 Min-

2x (7 Min at RPE5 (or 80-85 RPM), 3 Min at RPE7 (or 90-95 RPM)

Total: 53 Min

Note: this workout can also be done on an Assault or Echo Bike as needed.