Forge Fitness – WOD

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Warm Up

Warm-up (No Measure)


250m easy

250m moderate

250m easy

250m moderate/fast

250m easy

50m Sprint


Metcon (Distance)

“BikeErg Lactate Threshold”

6 Min at RPE3

2 Min at RPE7

-Rest 1 Min-

10x (1 Min 40 Seconds at RPE3, 20 Sec at RPE7)

*No rest between reps or sets.

-Rest 3 Min-

2 Min at RPE7

6 Min at RPE3

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


Metcon (Time)

Memorial Workout

Freedom (RX’d)

Teams of 2:

343/275 Calories (Any Machine)

– Every 3:00 (including at 0:00), stop and perform 11 Synchro Burpees –

Individual Option:

For Time:

343/275 Calories (Any Machine)

* It’s suppose to hurt*


Teams of 2:

275/220 Calories (Any Machine)

Every 3:00 and 0:00, stop and perform 11 Synchro Burpees


Teams of 2:

200/170 Calories (Any Machine)

Every 3:00 and 0:00, stop and perform 11 Synchro Up Downs