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 Intervals”
2 Min Easy,
1 Min Hard (85-95 RPM)
30 Sec Easy Recovery
1 Min Hard (95 RPM)
30 Sec Easy Recovery
1 Min Hard (95-100 RPM)
30 Sec Easy Recovery
1 Min Hard (95 RPM)
30 Sec Easy Recovery
1 Min Hard (85-95 RPM)
2 Min Easy Recovery
4 Sets
3 Min Easy
45 Sec Hard (100-110 RPM)
1 Min Mod (80-90 RPM)
-No rest between sets-
Total: 30 MIn
Workout Two (Time)
Our Song
Freedom (RX’d)
10 Rounds
8 Dumbbell Bench (50s/35s)
16/14 Calorie Bike Erg (Or Assault Bike)
(KG Conv: 22.5s/15s)
Affiliate Compete (RX+)
10 Rounds
10 Dumbbell Bench (50s/35s)
20/16 Calorie Bike Erg (Or Assault Bike)
(KG Conv: 22.5s/15s)
Independence
10 Rounds
8 Dumbbell Bench (40s/25s)
14/12 Calorie Bike Erg (Or Assault Bike)
(KG Conv: 17.5s/10s)
Liberty
10 Rounds
8 Bar Push Ups
10/8 Calorie Bike Erg