Workout of the Day
8 rounds of 2 minutes on 1 minute off
10 front rack walking lunge steps
then
alternating rounds of
max calories on row or bike
and
max toes to bar

Today’s workout will be on an interval timer of two minutes working and one minute resting. Each two minutes will start with ten front rack lunge steps with a barbell. After the lunge steps you will move on to either a bike or rower or a bar for toes to bar reps. There are many ways to scale toes to bar so don’t worry if this skill is still a tough one for you. V-ups are always an option as well if you want to stay off the bar completely. Choose a weight for your barbell that you can hang on to for all ten lunge reps even if it’s difficult. You’ll want to have enough time to transition to your bar or machine to get working in the two minute window. Your score at the end of the eight rounds will be all your calories plus all your toe to bar reps.

standard: 75/55 lb
rx: 115/85 lb
sport: 135/95 lb
overachiever: 155/105 lb

CFD at home:
Today’s workout can be done with a barbell, dumbbell or kettlebell for the lunge steps. If you don’t have a rower or bike at home you can either switch those reps out for burpees or air squats or even a short run out and back that will get you back before the end of the two minute window. Toes to bar can also be switched out for v-ups if you don’t have a place for this movement. Your score at the end of the eight rounds will be total reps. See you on the leaderboard!