Mayhem Affiliate 07/16/2023

Forge Fitness – WOD

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Workout Option 1

Workout 1 (AMRAP – Rounds and Reps)

Havarti – “Death by Burpees”

Freedom/Independence

Every 1:00 for as Long as Possible

1 Rep in the first minute

2 Reps in the second minute

3 Reps in the third minute

etc.

Score = last round successfully completed + reps into the next round.

Liberty: Death By Up Downs

Target Round: 14+

Minimum Round before scaling: 10

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

3 Sets

1 Min at RPE7 (Highest RPM)

2 Min at RPE5 (Middle RPM)

1 Min at RPE3 (Lowest RPM)

*No rest between sets.

-Rest 1 Min-

40 Sec at RPE7 (or 85-95 RPM), 20 Sec at RPE1-2 (Any RPM)

30 Sec at RPE8 (or 95-105 RPM), 30 Sec at RPE1-2 (Any RPM)

20 Sec at RPE9 (or 105-115 RPM), 40 Sec at RPE1-2 (Any RPM)

15 Sec at RPE10 (Max RPM), 45 Sec at RPE1-2 (Any RPM)

20 Sec at RPE9 (or 105-115 RPM), 40 Sec at RPE1-2 (Any RPM)

30 Sec at RPE8 (or 95-105 RPM), 30 Sec at RPE1-2 (Any RPM)

40 Sec at RPE7 (or 85-95 RPM), 20 Sec at RPE1-2 (Any RPM)

-Rest 1 Min-

3 Sets

1 Min at RPE7 Low Damper (Same 80 RPM)

2 Min at RPE5, Lower Damper (Same 80 RPM)

1 Min at RPE3 (or 75 RPM), Lowest Damper (Same 80 RPM)

*No rest between sets.

Total: 31 Min

This workout can be completed on an Assault or Echo bike as needed.