Mayhem Affiliate 11/05/2023

Forge Fitness – WOD

View Public Whiteboard

Workout Option 1

Workout 1 (AMRAP – Rounds and Reps)

“Being Normal is vastly overrated”

Freedom (RX’d)

8:00 AMRAP

1-2-3-4…

Wall Walks

4-8-12-16…

Box Jump Overs (24/20)

Independence

8:00 AMRAP

1-2-3-4…

Wall Walks

4-8-12-16…

Box Jump Overs (20/16)

Liberty

8:00 AMRAP

1-2-3-4…

Inch Worms

4-8-12-16…

Box Step Ups (20/16)

Target Round: 6 Wall Walks

Minimum Round before scaling: Round of 16 Box Jumps

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 (2 Rounds for distance)

BikeErg: Part 1: LT + Part 2: CNS

Part 1:

6 Min at RPE4, 90 Sec Rest

4 Min at RPE5, 60 Sec Rest

2 Min at RPE6, 30 Sec Rest

2 Sets

90 Sec at RPE7

-Rest 45 Sec-

75 Sec at RPE8

*Rest 2 Min between sets.

Total: 22 Min

Optional Part 2 (Recommended)

2 Sets

15 Sec at RPE9, 75 Sec at RPE2

30 Sec at RPE8, 60 Sec at RPE2

45 Sec at RPE8, 45 Sec at RPE2

30 Sec at RPE8, 60 Sec at RPE2

15 Sec at RPE9, 75 Sec at RPE2

*Rest 2 Min between sets.

*Score part 2 as 0 meters if you don’t complete.

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