Forge Fitness – WOD
Warm Up
Warm-up (No Measure)
Bike
250m easy
250m moderate
250m easy
250m moderate/fast
250m easy
50m Sprint
Workout
Metcon (3 Rounds for distance)
“BikeErg Lactate Threshold”
3 Rounds
7x (20 Sec at RPE7.5, 40 Sec at RPE7)
*Rest 5 Min at RPE2 between rounds.
Total: 30 Min
WHAT IS RPE?
RPE means Rate of Perceived Exertion. We use this instead of giving exact percentages sometimes to help you get more out of the lifting. On a “perfect day” your percentages for the lifting would match up exactly with your RPE (example: 3×3 Snatches @70% 1RM would feel like 3×3 Snatches @7/10 RPE).
Some days how you feel and your RPE may mean you decrease (or increase) your weights so that it matches up with RPE, instead of feeling like you have to do the percentages exactly (examples 3×3 Snatches @7/10 RPE is harder today. So instead of using 70% 1RM (which would feel like 8/10 RPE, you use 60-65% of your 1RM that day).
The reality is some days you feel great! And others you don’t. Either way, that is okay! The RPE scale allows us to be flexible in our training while still getting stronger!
The upside (especially on Saturdays) is you may feel great and get to hit weights beyond your equivalent percentages (example: on a heavy single day @10/10 RPE, you hit a new max because your new full effort is 105% of your 1RM
Workout
Metcon (3 Rounds for time)
“Skill Speed Medley”
Freedom (RX’d)
For time
3/2 pegboard ascents
75 unbroken single-unders
10 unbroken single-leg squats, left
10 unbroken single-leg squats, right
50’ Handstand walk (with obstacle)
-rest as needed-
2/1 strict pegboard ascents
50 unbroken double-unders
10 unbroken single-leg squats, left
10 unbroken single-leg squats, right
50’ Handstand walk (with obstacle)
, pirouette start
-rest as needed-
1 strict pegboard ascent
25 double-under crossovers
10 unbroken single-leg squats, left
10 unbroken single-leg squats, right
50’ Handstand walk (with L Sit Press to Handstand on Parallettes start into ramp down)
Independence
For time
2/1 pegboard ascents
75 unbroken single-unders
10 unbroken single-leg squats, left
10 unbroken single-leg squats, right
50’ Handstand walk
rest as needed
2/1 pegboard ascents
50 unbroken double-unders
10 unbroken single-leg squats, left
10 unbroken single-leg squats, right
50’ Handstand walk (with obstacle)
rest as needed
1 pegboard ascent
25 double-under crossovers
10 unbroken single-leg squats, left
10 unbroken single-leg squats, right
50’ Handstand walk (with obstacle)
Liberty
For time
10 Jumping Pull-ups
75 unbroken single-unders
10 unbroken single-leg squats, left (to a box)
10 unbroken single-leg squats, right (to a box)
50’ Bear walk
rest as needed
6 Jumping Chest to Bar
50 unbroken single-unders
10 unbroken single-leg squats, left (to a box)
10 unbroken single-leg squats, right (to a box)
25′ Bear Crawl + 1 Wall Walk
rest as needed
4 Jumping Chest to Bar
25 double-unders
10 unbroken single-leg squats, left (to a box)
10 unbroken single-leg squats, right (to a box)
50’ Bear Crawl + 2 Wall Walks