Forge Fitness – WOD
Workout Option 1
Workout 1 (Time)
Dakota
Freedom (RX’d)
4 Rounds
20/16 Calorie Ski (or Row)
15 Single Arm Dumbbell Shoulder to Overhead (50/35) (each side)
(KG conv: 22.5/15)
Independence
4 Rounds
16/13 Calorie Ski (or Row)
15 Single Arm Dumbbell Shoulder to Overhead (35/25) (each side)
(KG conv: 15/10)
Liberty
4 Rounds
12/10 Calorie Ski (or Row)
10 Single Arm Push Press (light) (each side)
Target Time: 8-10 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)
BikeErg: Part 1: LT + Part 2: CNS
Part 1:
3x (3:30 at RPE5.5, 30 Sec at RPE1)
-Rest 3 Min-
3x (1:45 at RPE5.5, 15 Sec at RPE1)
Total: 21 Min
Optional Part 2 (Recommended)
2 Sets
30 Sec, D1 at RPE9, Rest 30 Sec
20 Sec, D1 at RPE9.5, Rest 30 Sec
10 Sec, D1 (Max RPMs) at RPE10
*Rest 90 Sec between sets.
This workout can alternatively be done on another machine or as a run.