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”
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)