Workout of the Day
AMRAP in 20 minutes
5 pull-ups
10 dumbbell goblet squats
15 drag rope double unders

You’ll need a jump rope, a dumbbell and a spot for pull-ups for this twenty minute AMRAP. While this has the same rep scheme as the well known “Cindy” workout you will most likely end up moving through these rounds a little slower with the weighted squats and transitions between different equipment. Make sure to choose a dumbbell that you can hang on to for all ten squat reps in every round. Take some time figuring out a good plan for the double unders as well. You can choose to drop the number down to something more manageable, stick to 15 singles with one or two double under attempts at the end of each set or switch to a regular jump rope rather than a drag rope. In a workout like this the goal should be to transition consistently and purposefully between each movement. Your score today will be total rounds plus any extra reps.

standard: 35/20 lb
rx: 50/35 lb
sport: chest to bar, 50/35 lb
overachiever: chest to bar, 65/45 lb

CFD at home:
Today’s workout can be done with a dumbbell or kettlebell or even with no weight at all! You will also need a jump rope. If you don’t have a place to do pull-ups these can be switched out for push-ups. The only other changed you might need to make would be switching out the double under reps for mountain climbers or lateral hops if you don’t have a jump rope at home. Do your best to keep moving and keep track of your total rounds plus any extra reps for your score today. See you on the leaderboard!