Workout of the Day

For time:
1,000 meter run
50 box jumps
50 devil presses
50 box jumps
1,000 meter run

25 minute time cap

Sorry about last Sunday’s sit up fest! That workout had the wrong rep scheme, and ended up being too short and too overloaded with sit ups because of the error. Today’s workout has neither of those problems; it will not be short, and there are no sit ups.

There are lots of devil presses though, so scale your dumbbell to a weight you’re comfortable working with for a large grind of a set. Stay safe and focused on the box jumps, and try not to slow down too much on the second run.

standard: 20/12 inch box, 35/20 pound dumbbell
rx and sport: 24/20 inch box, 50/35 pound dumbbell
metcon: 4×4:00 on, 1:00 off