Workout of the Day
One round of Tabata for each the following

toe-to-bar
air squats
push press
hang power cleans

1 minute rest between each station

We’ve got a lot of skills on the menu today. We’ll be working our way through several tabata’s with one minute of rest between each. You’ll start with at the pull-up bar with eight rounds of twenty seconds of work and ten seconds of rest. If you’re not quite able to get your toes to the bar yet while keeping the kipping cadence you can work on getting your knees to your chest or even just choosing a height for your toes that you can repeat for multiple reps. V-ups or medicine ball sit-ups are great subs if you don’t want to hang from the bar for any reason. After the toes to bar you’ll move on to air squats for a full tabata and then on to your barbell for eight rounds of push press and then eight rounds of hang power cleans. You’ll be using the same bar for the push press and hang power cleans so make sure that you can complete multiple reps in a row of both movements when you are under fatigue. You will want to work for at least 10-15 seconds of each work period if possible. At the end of the workout your score will be all the reps you completed of toes to bar, squats, push press and hang power cleans.

standard: 95/65 lb
rx: 115/85 lb
sport: 135/95 lb
overachiever: 155/105 lb

CFD at home: Today’s workout can be done with a barbell, dumbbell or kettlebell. If you are using a dumbbell or kettlebell for the hang power cleans and push press you can do alternating hang power cleans with your weight and then break things up as evenly as possible for the push press. If you don’t have a place for toes to bar you can do v-ups, regular sit-ups or weighted sit-ups. A full tabata is eight rounds of twenty seconds of work and ten seconds of rest. You’ll complete a full tabata of each movement and one minute of rest at the end of each. At the end of the workout your score will be all the reps you completed of toes to bar, squats, push press and hang power cleans. See you on the leaderboard!