Workout of the Day
10 rounds of 90 seconds on 90 seconds off
9 toe-to-bar or 12 sit-ups
15 box jumps
then
max reps of kettlebell swings

For today’s workout we’ll be on a ninety second interval timer. You’ll work for ninety seconds and then rest for ninety seconds for ten rounds. Each round will start with a small set of either toes to bar or sit-ups before moving on to 15 box jumps and then over to your kettlebell for as many swings as possible with the time remaining in the work period. The goal should be to have about thirty seconds with your kettlebell so if you need to adjust the work that comes before the swings make sure to do that. You can either adjust the reps or adjust the height of the box to move through the box jump reps a little quicker. Your score for today will be the total swings you complete after ten rounds.

standard: 24/20″, 24/16 kg
rx: 24/20″, 28/20 kg
sport: 24/20″, 32/24 kg
overachiever: 30/24″, 40/32 kg

CFD at home:
Today’s workout can be done with a dumbbell or kettlebell. You’ll be working for ninety seconds and resting for ninety seconds for ten rounds. Before you get to your dumbbell or kettlebell you will have to get through 12 sit-ups (or 9 toes to bar if you have a bar at home) and either 15 box jumps, 15 step ups or 12 broad jumps depending on what equipment you have at home. If you are working with a dumbbell you can definitely swing it, but if you’re not a fan of swinging a dumbbell feel free to do alternating hang cleans instead. The goal should be to have about thirty seconds with your kettlebell so if you need to adjust the work that comes before the swings make sure to do that. Your score for today will be the total swings you complete after ten rounds. See you on the leaderboard!