Mayhem Affiliate 08/20/2023

Forge Fitness – WOD

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Workout Option 1

Workout 1 (8 Rounds for time)

“Ferris Bueller, you’re my hero”

Freedom (RX’d)

Every 2:00 (16:00)

12 Power Snatch (75/55)

6 Bar Facing Burpees

(KG conv: 34/25)

Independence

Every 2:00 (16:00)

12 Power Snatch (65/45)

6 Bar Facing Burpees

(KG conv: 29/20)

Liberty

Every 2:00 (16:00)

12 Dumbbell Snatch (light)

6 Up Downs

Target TIme each set: 45-60 seconds

Time Cap each set: 1:15

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

2x (5 Min at RPE5 (or 85 RPM), 2 Min at RPE3)

*No rest between reps or sets.

2 Sets

4x (15 Sec Standing, High Damper at RPE10, 30 Sec at RPE1-2 (Any RPM)

3 Min at RPE1-2 (Any RPM)

4x (15 Sec Seated, High Damper at RPE10, 30 Sec at RPE1-2 (Any RPM)

3 Min at RPE1-2 (Any RPM)

*No rest between reps or sets.

2x (5 Min at RPE5 (or 85 RPM), 2 Min at RPE3

*No rest between reps or sets.

Total: 52 Min

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