Workout of the day
AMRAP in 20 minutes
30-60-90-120 …
double unders
20-40-60-80 …
medicine ball step ups
10-20-30-40…
row or bike calories

We’ll set the clock for twenty minutes today so we can tackle this triplet of three movements and different ascending rep schemes. Double unders will increase by 30 reps, step ups by 20 and calories by 10 each round. Double unders should always be scaled first by volume if possible before switching to singles. If you can do some number of double unders choose a rep scheme that feels manageable to you. You could decide to do 10-20-30 or even 5-10-15 would be great options. If you have never done a double under before you can definitely choose to keep the rep scheme as is and do singles instead. Keep working on double unders if you can! Even though they can be frustrating it will pay off! As far as scaling goes the double unders are the biggest place to focus. Step ups can be scaled by weight or by height or deciding to leave the weight out all together and stick with bodyweight step ups. For the calories you’ll have your choice between a bike or a rower or even the ski erg if it’s available! Settle in on each set and try to find a pace that feels hard but manageable so that you don’t lose too much time here. Your score today will be your total rounds completed plus any extra reps.

standard: 24/20″, 14/10 lb
rx: 24/20″, 20/14lb
sport: 24/20″, 14/10 lb
overachiever: 24/20″, 14/10 lb

CFD at home:
For today’s workout you will ideally need a jumprope and something to step up on to. If you happen to have a rower or a bike you can use it today! If you need to scale the double unders down a bit to make them more manageable check out the workout notes above for some suggestions. The step ups can be done with or without weight but if you choose to do them weighted make sure you choose something light to hold that would be close to the weight of a medicine ball you might use if you were at the gym. If you don’t have a jumprope or a surface to use for step ups you can switch these movements to mountain climbers or lateral hops in place of double unders and lunges instead of step ups. The bike or row cals can be switched out for burpees, up-downs or broad jumps! Your score today will be your total rounds completed plus any extra reps. See you on the leaderboard!