Forge Fitness – WOD

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Warm-up (No Measure)

Bike

250m easy

250m moderate

250m easy

250m moderate/fast

250m easy

50m Sprint

Workout One (Distance)

“BikeErg Lactate Threshold”

5 Min at RPE3

-Rest 1 Min-

4 Sets

500m at RPE4-5, 30 Sec Rest or RPE2

1000m at RPE4-5, 60 Sec Rest or RPE2

1500m at RPE4-5

-Rest 90 Sec between sets-

Workout Two (6 Rounds for time)

Let The Storm Rage On

Freedom (RX’d)

6 sets (1 set every 3:00)

3/2 Rope Climbs (Or 12 Burpee Pull-ups)

6 Sandbag to Shoulder (150/100)(Or 185/125 Power Clean)

*Advanced Athletes: 5/4 Rope Climbs

(KG Conv: SB 70/45, PC 83/56)

Independence

6 sets (1 set every 3:00)

2 Rope Climbs (Or 8 Burpee Pull-ups)

6 Sandbag to Shoulder (100/70)(Or 155/105 Power Clean)

(KG Conv: SB 45/32.5, PC 70/48)

Liberty

6 sets (1 set every 3:00)

3 Zombie Rope Climbs

12 Sandball Slams (light)

WORKOUT OF THE DAY