Workout of the Day
AMRAP in 20 minutes
10-20-30-40-50…
bike or row cals
5-10-15-20-25
burpee box jumps

Grab a box and your choice of rower or bike for today’s workout. You’ll be working through sets of both calories on your machine of choice and burpee box jumps over twenty minutes. You’ll start with ten calories and five burpee box jumps and then move to twenty and ten, then thirty and fifteen etc. continuing in that fashion until you hit the twenty minute mark. If you need to scale this workout you can choose to do burpee step ups, burpee box jumps with a shorter box or even just regular burpees to make things more manageable. Your score at the end of the workout will be the total rounds you completed both movements of plus any extra reps in the next round.

standard: 20″ step ups
rx: 24/20″
sport: 24/20″
overachiever: 24/20″

CFD at home:
You won’t need any weight for today’s workout. If you happen to have a bike or rower at home you can use either one in today’s workout! If you don’t have access to that the best alternative would be either double unders, weighted or unweighted step ups or a ring row or push-up. If you choose double unders you may want to bump the reps up a bit so that you don’t feel like you’re doing burpee box jumps the whole time. A rep scheme of 20-40-60-80 etc. would make more sense for double unders if you choose that movement. If you don’t have something to use for the box jump portion of the burpee box jumps you can do either burpee broad jumps, burpee step ups or just regular burpees in place! Your score at the end of the workout will be the total rounds you completed both movements of plus any extra reps in the next round. See you on the leaderboard!