Forge Fitness – WOD
Warm-up (No Measure)
Bike
250m easy
250m moderate
250m easy
250m moderate/fast
250m easy
50m Sprint
Workout One (Time)
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 (Time)
Charms
Freedom (RX’d)
3 rounds
75 Double Unders
25 GHDs (Or V-Ups)
Independence
3 rounds
60 Double Unders
20 GHDs + 6in Riser (Or V-Ups)
Liberty
3 rounds
75 Single Unders
25 Sit Ups