Workout of the Day
AMRAP in 20 minutes
30 burpees
20 pull-ups
500m row or 1k bike or 400m run

We’ve got a twenty minute AMRAP today with burpees, pull-ups and then your choice of rowing, biking or running. Set up your rower or bike in your space in the gym or outside. Because the pull-up sets are large you won’t need to worry about keeping yourself close to the pull-up bars. You can plan to use the time it takes you to get to the bar as a bit of a rest and don’t forget to put your mask on if you are further inside the gym for pull-ups or if you are getting closer to people than usual. Pull-ups can be scaled by using a band or grabbing a set of rings for ring rows. If thirty burpees looks too daunting consider dropping the number to something like 20 or 25. Your score at the end of the twenty minutes will be total rounds plus extra reps.

CFD at home:
If you’re doing this workout at home today you’ll need to make some adjustments. Luckily the burpees won’t need to be changed:) If you don’t have a space for pull-ups you can choose to switch those reps out for push-ups, handstand push-ups or bent over rows with your dumbbell or kettlebell. If you can’t run, row or bike you will want to choose a fairly basic movement that takes roughly two minutes. Something like 50-100 double or single unders or 20-30 unweighted or weighted step ups would be good options. Your score at the end of the twenty minutes will be total rounds plus any extra reps. See you on the leaderboard!