Forge Fitness – WOD
Workout Option 1
Workout 1 (Distance)
NSYNC
Freedom (RX’d)
20 sets
30-seconds Max Distance Row
30-second Rest
Independence
No Change to Workout
Liberty
No Change to Workout
Target Distance: 2400/1750m+
Minimum Distance before scaling: 2000/1400m
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)
BikeErg: Part 1: LT + Part 2: CNS
Part 1:
2 Sets
2 Min at RPE7
-1 Min Rest-
1 Min at RPE8
*Rest 2 Min between sets.
Total: 22 Min
Optional Part 2 (Recommended)
5 Sets (Damper 8-10):
10 Sec Standing at RPE9, Rest 10 Sec
10 Sec Standing at RPE9, Rest 10 Sec
10 Sec Standing at RPE9.5, No Rest
10 Sec Seated at RPE10
*Rest 2 Min between sets.
This workout can alternatively be done on another machine or as a run.