Skill
10×30 seconds
straight set of kipping pull-ups

You’ll have ten attempts to jump up for a straight set of kipping pull-ups today. We often see this skill on a minute timer but today we’ll be working every thirty seconds. If you’re not quite ready for unassisted kipping pull-ups you can choose to use a band, do jumping pull-ups or ring rows are always a great option for building strength. If you want to work on the kipping skill on it’s own feel free to complete a set of swings every thirty seconds rather than any pull-ups.

Workout of the Day
AMRAP in 20 minutes
75 medicine ball sit-ups
500m run
150 wall ball shots
500m run

We’ve got twenty minutes on the clock and quite the challenge on the menu today. If the volume of either movement looks daunting you can definitely scale things down as needed. The run can be shortened to 400 meters, the sit- up reps could be 50 instead of 75 and wall-ball reps can be 75 or 100 depending on what you are up for. If you’re up for the challenge do your best to chip away through the work and see how far you can go!

standard: 12/8 lb
rx: 20/14 lb
sport: 20/14 lb
overachiever: 20/14 lb

CFD at home:
Today’s workout can be done with a wallball if you have one and if not you can use a dumbbell or kettlebell or no weight at all! The sit-ups can be unweighted or feel free to add weight to your reps if you have something to use that isn’t super heavy. If you don’t have a wall ball you can choose to switch the 150 reps out for either a goblet squat, a thruster or jumping squats. If the weight you have is heavy you will probably be better off opting for jumping squats OR drop the 150 reps to 100. If you don’t have a place to run you can switch the running out for something like 30 broad jumps or 30 burpees. Your score today will be total rounds plus extra reps or just total reps if you aren’t able to get through a full round.