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 (Distance)
“BikeErg Lactate Threshold”
18 Min at RPE3
-Rest 2 Min-
12 Min at RPE3
-Rest 2 Min-
6 Min at RPE3
Workout
Metcon (3 Rounds for time)
“Metcon”
Freedom (RX’d)
For Time:
500/400m Row
50ft Handstand Walk (or 100ft bear crawl)
30 Kettlebell Swings (70/53)
-Rest 2:30-
500/400m Row
50ft Handstand Walk (or 100ft bear crawl)
24 Kettlebell Swings (70/53)
-Rest 2:30-
500/400m Row
50ft Handstand Walk (or 100ft bear crawl)
18 Kettlebell Swings (70/53)
(KG conv: KB 32/24)
Independence
500/400m Row
25ft Handstand Walk (or 50ft bear crawl)
30 Kettlebell Swings (53/35)
Rest 2:30
500/400m Row
25ft Handstand Walk (or 50ft bear crawl)
24 Kettlebell Swings (53/35)
Rest 2:30
500/400m Row
25ft Handstand Walk (or 50ft bear crawl)
18 Kettlebell Swings (53/35)
(KG conv: KB 24/16)
Liberty
300/250m Row
100ft bear crawl
30 Russian Kettlebell Swings (light)
Rest 2:30
300/250m Row
100ft bear crawl
24 Russian Kettlebell Swings (light)
Rest 2:30
300/250m Row
100ft bear crawl
18 Russian Kettlebell Swings (light)