Workout of the Day
AMRAP in 5 minutes
calories
Rest 1 minute
AMRAP in 5 minutes
toes to bar
Rest 1 minute
AMRAP in 5 minutes
calories
Rest 1 minute
AMRAP in 5 minutes
drag rope double unders

Today’s time intervals are identical to yesterday’s but the workout is much different! Today you will be focusing on one single movement during each five minute work period. For two of the AMRAP’s you will be on your choice of machine working through as many calories as possible. Whether you are on a bike or rower or even the ski erg you’ll want to choose a pace that feels sustainable but also difficult. Try to push yourself to hold a cal/hr pace that is a challenge! Remember you will have one minute of rest between each five minutes of work! The other two AMRAP’s will be higher skill with 5 minutes of drag rope double unders and 5 minutes of toes to bar. Both of these movements can be scaled as needed. If you’re still working on double unders stay as calm as you can through sets of singles followed by double under attempts. If a drag rope isn’t happening you could also opt for a speed rope instead. Toes to bar can be scaled by height and you can choose to bring your knees to your chest or toes higher than your hips rather than all the way to the bar. Strict knees to chest could be a good option for anyone not wanting to kip or if you want to stay off the bar completely give some v-ups or hollow rocks a try! Your score at the end of the four AMRAP’s will be total reps. If classes are large partner up on a rower or bike and switch up the order of the movements.

CFD at home:
You won’t need any equipment for today’s workout but you will need to alter the movements today if you don’t have a rower or bike at home. Unfortunately burpees are always a great sub for a calorie on a rower or bike:) Toes to bar can be switched up to v-ups or hollow rocks and if you don’t have a jumprope the best option there would be lateral hops. Your score at the end of the four AMRAP’s will be total reps. See you on the leaderboard!