Skill
Unbroken Double Under Ladder

With a clock set for seven minutes climb as high as you can up the double under ladder of your choice. Use one of the following rep schemes and complete as many unbroken sets as possible. If you mess up before completing your set you’ll have to rest and complete that set again before you move up to the next number. Your score will be the largest unbroken set you complete. Good luck!

1-2-3-4-5…
2-4-6-8-10…
5-10-15-20…
10-20-30-40…

Workout of the Day
AMRAP in 15 minutes
10 alternating devil press
10 weighted step-ups
10 weighted sit-ups

You’ll need a dumbbell and a box to get through today’s fifteen minute AMRAP. The same dumbbell will be used for all three movements so choose wisely based on your weakest movement of the three. Being able to move through the devil press, step ups and weighted sit-ups smoothly will pay off today. Practice several reps of each before the workout starts to make sure you are comfortable with the dumbbell you are planning to use. To scale today’s workout you can either choose a light dumbbell or use no weight at all! Your score today will be the total rounds you complete plus any extra reps.

standard: 24/20″, 35/20 lb
rx: 24/20″, 50/35 lb
sport: 24/20″, 65/45 lb
overachiever: 24/20″, 75/55 lb

CFD at home:
Today’s workout can be done with a dumbbell or kettlebell. If you don’t have something to use for the step ups you can replace those with weighted lunges. The sit-ups can be tricky so if the weight you have is too heavy to hold at your chest you can leave the weight out of the sit-ups. Practice several reps of each movement before the workout starts to make sure you are comfortable with the weight you are working with. To scale today’s workout you can just leave the weight out and do regular burpees and unweighted step ups and sit-ups. Your score today will be the total rounds you complete plus any extra reps. See you on the leaderboard!