Skill
5 rounds:
45 seconds of calories
15 seconds of rest
45 seconds of rest (rx) or plank (standard)
15 seconds of rest

Compare to Thursday, 6/27

If you typically plank in the rest interval, consider not doing that today. Think about how hard you’d have to push on the machine so that planking during the rest interval would be prohibitively challenging, and then hit that pace. These machine sprints are a great chance to practice a much more aggressive approach than you normally take, especially if you’re someone that feels like they only have one speed on the workouts.

Workout of the Day
AMRAP in 15 minutes:
30 sit ups
25 kettlebell deadlifts
20 kettlebell hang power snatches

Use a manageable kettlebell weight today. You’ll be getting a lot of reps in on both movements, and even though the deadlift will be quite easy on a per-rep basis it will still stack up and start to tire you out. Break up the kettlebell hang power snatches however you’d like; we’d recommend switching hands every 5 or 10 reps. The goal today is to keep moving steadily as best you can. If you’re totally gassed from the skill work, pick a lighter weight and let yourself slow down and take breaks a little more than you otherwise would.

standard: 16/12 kg
rx: 24/16 kg
sport: 28/20 kg
metcon: 3×4:00 on, 1:00 off