Workout of the Day

30 minute AMRAP:

1 minute- maxcalorie bike in 45 s

1 minute- 1 round of cindy

1 minute- 12/10 calories row

Notes:

1 round of cindy (rx’d 5 pull-ups, 10 push-ups, 15 air squats or scaled 3 pull-ups, 6 push-ups, 9 air squats; may keep reps as 5/10/15 but scale to ring rows, push-ups from knees

-scale to complete all calories for both row and bike under 45 seconds. Adjust after first set if you were unable to complete under this time. Key is to be consistent in workout and it’s a long one!

-cindy- for those of you seeking to do rx’d movements, but may be chipping away when fatigued- option to complete (3 pull-ups, 6 push-ups, 9 air squats). Those of you doing the rx’d number of reps for 5, 10, 15- these should be unbroken and completed under 1 minute (scale pull-ups to ring rows or jumping pull-ups)

for time:

-100 double-unders

-21 front squats (up to 115/75 lb)

-21 push presses (up to 115/75 lb)

-100 double-unders

-15 front squats

-15 push presses

-100 double-unders

-9 front squats

-9 push presses

2 Rounds:

Alternate With a partner to take 4 gym length trips each of banded sprints.

-Forward

-One side

-Other side

-Backward

The goal is for foot speed, and coordinated range of motion. Partners regulate so that runners get 15-20 steps per length

then:

4 rounds

-30s max shuttle run

-2 min rest

Complete as many rounds as

possible in 15 minutes of:

-3 wall walks

-12 dumbbell snatches (35/50 lb)

-15 box jump-overs (20/24 in )

Beginner version

-3 bear crawls (5 feet- forward crawl each)

-12 dumbbell snatches(10/20 lb)

-15 box step-overs (12 in)

3 rounds for time of:

-Run 400 meters

-21 kettlebell swings (up to 16/24lb)

-12 pull-ups

Scaling

For athletes proficient at pullups, this benchmark workout is meant to push the pace. The swings and pull-ups should be easy enough that you are still able to go fast on the runs. Intermediate athletes can complete this as prescribed.

Beginner Option

3 rounds for time of:

-Run 200 meters

-15 kettlebell swings (up to 8/12 lb)

-9 jumping pull-ups