Mayhem Affiliate 07/23/2023

Forge Fitness – WOD

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Workout Option 1

Workout 1 (Time)

Which Wich

Freedom (RX’d)

For time:

45x25ft Shuttle Run

30 Bench Press (135/95)

15 Wall Walks

(KG conv: 61/43)

Independence

For time:

45x25ft Shuttle Run

30 Bench Press (115/80)

10 Wall Walks

(KG conv: 52/36)

Liberty

For time:

30x25ft Shuttle Run

30 Dumbbell Bench Press (light-moderate)

15 Inch Worms

Target TIme: 13-15 minutes

Time Cap: 18 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

2 Min at RPE3 (OR 75 RPM)

5x (10 Sec at RPE9 (or 110+ RPM), 50 Sec at RPE1-2 (Any RPM)

2 Min at RPE3 (or 75 RPM)

5x (30 Sec at RPE7 (OR 100-105 RPM), 30 Sec at RPE5 (OR 85-90 RPM)

2 Min at RPE3 (or 75 RPM)

5x (20 Sec at RPE8 (OR 105-110 RPM), 40 Sec at RPE5 (OR 85-90 RPM)

2 Min at RPE3

3 Sets

10 Sec Seated at RPE10 (or 115+ RPM), Max RPM, 20 Sec at RPE3

10 Sec Seated at RPE10 at Max RPM, 20 Sec at RPE3

10 Sec Standing, D8-10 at RPE10 (OR 70+ RPM), 20 Sec at RPE3

10 Sec Standing, D8-10 at RPE10 (OR 70+ RPM), 20 Sec at RPE3

*Rest 2 Min between sets.

Total: 33 MIn

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