Skill
1 round with 2 minutes at each station
strict pull-ups
plank hold
strict pull-ups
plank hold
strict pull-ups

We’ll be working for two minutes at a time with three chances at strict pull-ups and two chances at a long plank hold. You can work through pull-up reps however you would like. Small sets, big sets or even singles throughout each two minute interval. Do your best to hold for as much of the two minutes as you can for both plank holds. You can choose to hold your plank on your hands or elbows.

Workout of the Day
5 rounds of 3 minutes on 1 minute off
21 double unders
9 medicine ball cleans

We’ll be working on an interval timer today for a couplet of double unders and medicine ball cleans. With only three minutes on the clock in each interval you will want to make sure that the double unders don’t take too long in each round. The set size is meant to be quick so make sure to scale down to a smaller number if needed. Spend some time going over the medicine ball clean. These look simple but definitely take some technique and they pack a serious punch when done right! Your score after all five rounds will be all the rounds you completed plus all your extra reps.

standard: 14/10 lb, singles w/double under attempt
rx: 20/14 lb, speed rope
sport: 20/14 lb, drag rope
overachiever: 30/20 lb, drag rope

CFD at home:
If you have a medicine ball at home you can use it today! This workout can also be done with a dumbbell or kettlebell or even with no weight if you prefer! The medicine ball cleans can be switched out for a two handed clean with your dumbbell or kettlebell with the weight tapping the ground between your feet and catching each rep in a goblet squat position before standing up. If you want to leave the weight out of the workout today you could stick with jumping squats or air squats too! Double unders can be scaled as needed (check notes above) or go with lateral hops or mountain climbers if you don’t have a jump rope.Your score after all five rounds will be all the rounds you completed plus all your extra reps. See you on the leaderboard!