Skill
6 rounds, 45 seconds on, 45 seconds off
8 lateral burpees, then max double unders in remaining time
Load any barbell with full sized plates so that you have a target to jump over on the lateral burpees. Pick a burpee count that lets you get through them in about 20-25 seconds (see below). Move through them quickly, then immediately get on your jump rope and start knocking out double unders. This is a great chance to practice them while fatigued if you’re just getting the skill, but it’s ok to do singles instead if you don’t think you can get any good reps in on doubles.
standard: 6 lateral burpees
rx: 8 lateral burpees
sport: 10 lateral burpees
Workout of the Day
4 rounds:
45 seconds of Russian kettlebell swings
15 seconds of rest
45 seconds of strict pull ups
15 seconds of rest
45 seconds of calories
15 seconds of rest
Challenge yourself on the kettlebell weight today; the swings are only to shoulder height, so push the weight a bit outside of your comfort zone. Scale the strict pull ups so that you aren’t immediately breaking down to singles, and keep a strong pace on the machine.
standard: 24/16 kg
rx: 32/24 kg
sport: 32/24 kg, strict chest to bar
metcon: 12×0:45 on, 0:15 off