Skill
7 rounds:
45 seconds of calories
15 seconds of rest
45 seconds of rest (or plank)
15 second of rest

Push hard on the 45 second effort, and consider taking the full 45 seconds to rest in the opposite interval. If you do take that full rest, this will function as all-out sprint training, and you should be pacing it accordingly. If you decide to plank, you’ll have to back off the power output on the machine a little bit to accomodate the active hold in place of a true rest interval.

Machines are an excellent way to safely experiment with very aggressive sprint pacing; if that’s something you haven’t done before then we encourage you to try out the full rest/sprint variant!

Workout of the Day
AMRAP in 12 minutes:
12 single arm dumbbell push presses
12 dumbbell goblet lunges
40 double unders

Pick a dumbbell weight that makes it so that you can finish the push presses in either a set of 6 on each arm, or a single set on one arm (switching to the other arm the next round). The goal of this workout is to move smoothly and quickly from one thing to the next, with no major sticking points. Scale the jump rope so that it doesn’t take more than about 30-45 seconds each round, even later on in the workout.

standard: 35/20
rx: 50/35
sport: 50/35, drag rope
metcon: 3×3:00 on, 1:00 off