Skill
E3MOM for 12 minutes
400 meter run
We’re starting today with some run intervals. You’ll have four chances to complete a 400 meter run with each run starting every three minutes. The goal for something like this is to push the pace a bit on each run and to test your ability to recover during the short rest period before taking off on another run. If you are worried about being able to make each run under the three minutes make sure to adjust the distance so that you can complete the intervals in the way they’re meant to be done. a 300 meter run or a 200m run will be more beneficial if you can do them fast with recovery between each so don’t be afraid to scale!
Workout of the Day
AMRAP in 20 minutes
50 double unders
35 air squats
20 push-ups
Today’s workout is a repeat from February 24, 2021! If you did this workout back then make sure to check your score in SugarWOD! You’ll only need a jump rope for today’s twenty minute AMRAP. You’ll start each round with a medium sized of set of double unders before moving on to air squats and push ups. Double unders should be scaled by volume first before deciding to switch the reps to singles. Choose a set size that would take about one minute to ninety seconds to complete. Work through the air squats at a sustainable pace and as always, hold yourself to a high standard on the push-ups. Whether you are working from your toes, knees or with your hands on a box make sure that your whole body is moving up and down together, not just your torso. If you are breaking at the hips during your push-ups you are decreasing the difficulty of this movement. Keeping push-ups strict will pay off! Your score at the end of the twenty minutes will be total rounds plus any extra reps.
standard: single unders, knee push-ups
rx: double unders, strict push-ups
sport: double unders, strict push-ups
over achiever: double unders, strict HSPU
CFD at home:
Today’s workout can be done as written from home! The only adjustment you would need to make would be if you don’t have a jump rope with you. Double unders can always be switched out for either mountain climbers or lateral hops.Your score at the end of the twenty minutes will be total rounds plus any extra reps. See you on the leaderboard!