Mayhem Affiliate 09/24/2023

Forge Fitness – WOD

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Workout Option 1

Workout 1 (8 Rounds for time)

Thai Curry

Freedom (RX’d)

Every 2:00 (8 sets)

12 Box Jump Overs (24/20)

16 Wall Ball Sit Ups (20/14)

(KG conv: 9/6 WB)

Independence

Every 2:00 (8 sets)

12 Box Jump Overs (20/16)

16 Wall Ball Sit Ups (14/10)

(KG conv: 6/4 WB)

Liberty

Every 2:00 (8 sets)

12 Box Step Ups (20/16)

16 Sit Ups

Target Time Each set: 50-60 seconds

Time Cap Each Set: 75 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 Lactate Threshold

3 Sets

4 Min at RPE5 (or 75-80 RPM)

1 Min at RPE7 (or 95-105 RPM)

*No rest between sets.

2 Min at RPE3 (or 75 RPM)

4x (12 Sec at RPE9, 48 Sec at RPE1-2 (Any RPM)

2 Min at RPE3 (or 75 RPM)

12x (30 Sec at RPE7 (or 105+ RPM), 40 Sec at RPE5 (or 85 RPM)

2 Min at RPE3 (or 75 RPM)

4x (12 Sec at RPE9, 48 Sec at RPE1-2 (Any RPM)

2 Min at RPE3 (or 75 RPM)

Total: 38 Min

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