Skill
Tabata kipping pull-ups

A full tabata is eight rounds of twenty seconds of work and ten seconds of rest. If you’re not quite ready for unassisted kipping pull-ups you can choose to use a band, do jumping pull-ups or ring rows are always a great option for building strength. If you want to work on the kipping skill on it’s own feel free to complete a set of swings every twenty seconds rather than any pull-ups.

Workout of the Day
5 rounds with one minute one each station
push-ups
jumping alternating lunges
sit-ups
rest

We’re taking a break from the barbell today and tackling an all bodyweight workout. You’ll just need an ab mat for the sit-ups and that’s it! You’ll have five rounds of one minute at each station to work your way through as many reps as possible of push-ups, jumping lunges and sit-ups. You’ll get one minute of rest at the end of each round. As always focus on quality over quantity when it comes to push-ups. You want to feel like your whole body is moving up and down as one unit, tapping your torso to the ground and pressing all the way out at the top. Grab a box if needed to make things a little easier than strict push-ups from your toes or push-ups from your knees are also a great option. If jumping lunges are a struggle give normal walking lunges a try instead. Your score today will be total reps at the end of twenty minutes.

standard: box push-ups, walking lunges
rx: strict push-ups, jumping lunges
sport: strict HSPU, jumping lunges
overachiever: strict HSPU w/vest, jumping lunges w/vest, sit-ups w/vest

CFD at home:
Today’s workout can be done as written and you won’t need any equipment for it! Check out the notes above for scaling options! See you on the leaderboard!