Skill
7 minute 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
4 rounds of 3 minutes on 1 minute off

40 sit-ups
then
max reps of one arm alternating devil press

We’ll be on an interval clock today with four rounds of three minutes of work and one minute of rest. Each round will start with forty sit-ups before moving on to your dumbbell to work through as many devil press reps as you can with the time remaining. To scale this workout you can start by decreasing the sit-up set size if needed to make sure that you have enough time at your dumbbell. You can also choose a light weight for the dumbbell or even leave the weight out of it completely and complete regular burpees instead of devil press reps. Your score for today will be the total devil press reps you complete at the end of four rounds.

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

CFD at home:
Today’s workout can be done with a dumbbell, a kettlebell or no weight at all! Each round will start with forty sit-ups before moving on to your dumbbell or kettlebell to work through as many devil press reps as you can with the time remaining. if you want to leave the weight out of the workout completely you can go with regular burpees instead of devil press reps. Your score for today will be the total devil press reps you complete at the end of four rounds. See you on the leaderboard!