Forge Fitness – WOD
Warm-up (No Measure)
Bike
250m easy
250m moderate
250m easy
250m moderate/fast
250m easy
50m Sprint
Workout One (Distance)
“BikeErg Lactate Threshold”
4000m
4 Min at Easy
3000m
3 Min at Easy
2000m
2 Min at Easy
1000m
1 Min at Easy
Alternate interval speed between 400m Fast & 400m Easy.
Finish each interval w/200m Sprint.
Workout Two (2 Rounds for time)
Dall Sheep
Freedom (RX’d)
2 sets
5 rounds
5 Deadlifts (275/185)
5 Bench press (185/110)
– rest 5:00 between sets –
(KG Conv DL: 125/83, BP: 83/50)
Independence
2 sets
5 rounds
5 Deadlifts (225/155)
5 Bench press (155/95)
rest 5:00 between sets
(KG Conv DL: 102/70, BP: 70/43)
Liberty
2 sets
5 rounds
8 Dumbbell Deadlifts (light)
8 Dumbbell Bench press (light)
rest 5:00 between sets