Mayhem Affiliate 10/29/2023

Forge Fitness – WOD

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Warm-up

Warm-up (No Measure)

Bike

250m easy

250m moderate

250m easy

250m moderate/fast

250m easy

50m Sprint

Workout 2 (2 Rounds for distance)

BikeErg Intervals:

Part 1

3 Sets

1:15 at RPE5, 45 Sec at RPE6

3:15 at RPE3, 45 Sec at RPE6

*Rest 90 Sec between sets.

Total: 21 Min

Optional Part 2

15 Sec at RPE9

2 Min at RPE2

4 Sets

30 Sec at RPE8

2 Min at RPE2

15 Sec at RPE9

*Rest 75 Sec between sets.

This workout can also be done on another machine or as a run.