Workout of the Day
AMRAP in 20 minutes
10-20-30-40…
pull-ups
push-ups
sit-ups
squats

Today’s workout is all about bodyweight movements. You’ll be working through sets of pull-ups, push-ups, sit-ups and squats for twenty minutes. The sets will start at 10 and build up by ten reps in every round. The rep count will be high pretty quick so make sure to consider scaling options from the start. The biggest area for smart scaling choices will be the pull-ups and push-ups. Pull-ups can be done using a band if needed or give jumping pull-ups or ring rows a try. Whatever you choose make sure you can chip away at these reps in sets of at least 3-5 at a time. As always, hold yourself to a high standard on the push-ups. Whether you are working from your toes, knees or with your hands on a box make sure that your whole body is moving up and down together, not just your torso. If you are breaking at the hips during your push-ups you are decreasing the difficulty of this movement. Your score today will be the last round you finish of all four movements plus any extra reps in the next round.

standard: jumping pull-ups, knee push-ups
rx: kipping pull-ups, STRICT push-ups
sport: C2B pull-ups, STRICT push-ups
over achiever: C2B pull-ups, strict HSPU

CFD at home:
If you’re working out from home today and missing a pull-up bar you can still do this workout as is just by leaving out the pull-ups! Follow the same rep scheme and work through rounds of push-ups, sit-ups and squats. Your score today will be the last round you finish of all four movements plus any extra reps in the next round. See you on the leaderboard!