Forge Fitness – WOD
Workout Option 1
Workout (Distance)
“I guess what I’m trying to say is, I’m very thankful that all your Thanksgivings sucked”
Freedom (RX’d)
Every 2:00 (10 sets)
20-second Max Calorie Air Bike
*Stay on the bike and pedal slowly until the next 2:00.
**Scored by total calories
Independence
No Change to Workout
Liberty
No Change to Workout
Target Calories every 20-seconds: 8+ Calories
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
Main Workout:
5 Min at RPE6, 90 Sec Rest
15 Sec at RPE8, 1 Min at RPE2
30 Sec at RPE8, 1 Min at RPE2
4 Min at RPE6, 90 Sec Rest
45 Sec at RPE8, 1 Min at RPE2
60 Sec at RPE8, 1 Min at RPE2
3 Min at RPE6, 90 Sec Rest
75 Sec at RPE8, 1 Min at RPE2
60 Sec at RPE8, 1 Min at RPE2
2 Min at RPE6, 90 Sec Rest
45 Sec at RPE8, 1 Min at RPE2
30 Sec at RPE8, 1 Min at RPE2
Total: 34 Min
This workout can alternatively be done on another machine or as a run.