Workout of the Day
3 rounds for time
400m run
50 weighted step overs

Today’s workout is a three round couplet with short runs and a high volume of weighted step overs. We have a total of one-hundred and fifty step overs which shouldn’t be taken lightly. Use a weight you are comfortable holding on to for very large sets and a box height you are comfortable with as well. If you find yourself needing to rest for long periods of time between sets you may have gone too heavy. To scale this workout you can leave the weight out of the steps ups, cut the run distance and the step up volume in each round or leave the numbers as is and cut one full round off. Your score for this workout will be the total time it takes you to complete three rounds.

standard: 35/20 lb, 20/16″
rx: 50/35 lb, 24/20″
sport: 65/45 lb, 24/20″
overachiever: 75/55 lb, 24/20″

CFD at home:
You’ll need something to step up on to, a dumbbell or a kettlebell and a place to run today. If you don’t have a surface to use for step ups you can switch that movement to weighted or unweighted lunges. Feel free to leave your weight out of the workout completely today if you prefer! If you can’t run for any reason switch the 400m runs out for another movement that will take about 90 seconds to two minutes. Something like 20 burpees, 30 broad jumps,100 double unders or 150 mountain climbers would all be great options. Your score for this workout will be the total time it takes you to complete all three rounds. See you on the leaderboard!