Skill
8x90s
30s of strict pull-ups
30s plank
30s rest
For our skill work today, we'll work through eight 90-second rounds with two movements in each round. You'll start with 30 seconds of strict pull-ups, accumulating as many reps as you can in the time before dropping down into a plank for 30 seconds. Pull-ups can be scaled by performing ring rows, banded pull-ups, or jumping pull-ups. Remember, when you're planking, your hips shouldn't sag, and your midline should be straight.
Workout of the Day
5 rounds of 3 minutes on 1 minute off
9 kettlebell swings
6 burpees
In today's workout, we'll have five 3-minute rounds where you complete as many rounds and reps as possible of the couplet. Choose a kettlebell that you can easily swing for 9 reps when fresh. Burpees will be done in place, jumping, and clapping overhead. They can be easily scaled by stepping back and up rather than shooting your legs back. In the end, your score will be the total rounds and reps completed across all 5 intervals.
standard: 24/16 kg
rx: 28/20 kg
sport: 32/24 kg