Skill
Tabata Toes to Bar

A full tabata is eight rounds of twenty seconds of work and ten seconds of rest. Use each work period to complete as many toes to bar reps as possible. The ten second rest period will fly by so plan accordingly. The toes to bar cadence is the same as a kipping swing. If you are just starting working on this skill your main focus should be maintaining the kipping swing cadence rather than getting your toes all the way to the bar. You can start by bringing your toes up to about waist height or even bringing your knees to your chest.

Workout of the Day
6 rounds of 3 minutes on 1 minute off
6 push ups
9 box jumps
12 air squats

We’ve got 18 minutes of work to get through today and you’ll get one minute of rest after each three minute interval. An all bodyweight workout like this is a great time to focus on fast transitions between each movement. Hold yourself to a high standard on the push-ups even if it slows you down a bit. With only six reps to get through in each round it’s a great time to focus on perfect and strict reps. Your score at the end of six rounds will be total rounds plus extra reps.

standard: 20/20″ step ups
rx: 24/20″
sport: 24/20″
overachiever: SHSPU, 24/20″

CFD at home:
The only equipment you would need for today’s workout would be a box to jump to. If you don’t have a box you can either find a place to do step ups or broad jumps are always a good option. Other than that the workout can be done as written! Your score at the end of six rounds will be total rounds plus extra reps. See you on the leaderboard!