Forge Fitness – WOD
Workout Option 1
Workout 1 (Time)
Believe
Freedom (RX’d)
For time:
75 Double Unders
9 Sandbag Cleans (150/100)(Or Power Cleans (185/125)
75 Double Unders
7 Sandbag Cleans (150/100)(Or Power Cleans (185/125)
75 Double Unders
5 Sandbag Cleans (150/100)(Or Power Cleans (185/125)
75 Double Unders
(KG conv: 70/45 SB, 83/56 PC)
Independence
50 Double Unders
9 Sandbag Cleans (100/70)(Or Power Cleans (155/105)
50 Double Unders
7 Sandbag Cleans (100/70)(Or Power Cleans (155/105)
50 Double Unders
5 Sandbag Cleans (100/70)(Or Power Cleans (155/105)
50 Double Unders
(KG conv: 45/32.5 SB, 70/48 PC)
Liberty
75 SIngle Unders
12 Sandball Slams (light)(Or Dumbbell Cleans (light)
75 Single Unders
10 Sandball Slams (light)(Or Dumbbell Cleans (light)
75 Single Unders
8 Sandball Slams (light)(Or Dumbbell Cleans (light)
75 Single Unders
Target Time: 7-9 minutes
Time Cap: 14 minutes
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)
Part 1
5 Min at RPE3, No Rest
30 Sec at RPE9, 60 Sec Rest
4:30 at RPE3, No Rest
30 Sec at RPE9, 60 Sec Rest
4 Min at RPE3, No Rest
30 Sec at RPE9, 60 Sec Rest
3:30 at RPE3, No Rest
30 Sec at RPE9, 60 Sec Rest
3 Min at RPE3, No Rest
30 Sec at RPE9
Total: 26:30
Optional Part 2 (Recommended)
45 Sec Standing, D8 at RPE9
-Rest 75 Sec-
30 Sec Standing, D9 at RPE9.5
-Rest 90 Sec-
15 Sec Standing, D10 at RPE10
This workout can alternatively be done on another machine or as a run.