Mayhem Affiliate 08/13/2023

Forge Fitness – WOD

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Workout Option 1

Workout 1 (16 Rounds for time)

Baby Ruth

Freedom (RX’d)

Every minute (16:00)

200/175m Row

Independence

Every minute (16:00)

175/150m Row

Liberty

Every minute (16:00)

150/125m Row

Target TIme each set: 40-45 seconds

Time Cap each set: 50 seconds

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

10x (40 Sec Seated at RPE10, High Damper, 20 Sec at RPE1-2 (Any RPM)

3 Min at RPE3

-Rest 2 Min-

8x (40 Sec at RPE10 (or 110-115 RPM), 20 Sec at RPE1-2 (Any RPM)

3 Min at RPE3

-Rest 2 Min-

6x (40 Sec at RPE10 (or 110-115 RPM), 20 Sec at RPE1-2 (Any RPM)

3 Min at RPE3

-Rest 2 Min-

4x (40 Sec at RPE10 (or 110-115 RPM), 20 Sec at RPE1-2 (Any RPM)

3 Min at RPE3

Time: 46 Min

This workout can be done on an Assault or Echo Bike as needed.