Workout of the Day
On a clock set for 21 minutes:
7 minutes
wall ball shots
7 minutes
kettlebell swings
7 minutes
double unders

Today we’ll be working on a twenty one minute clock through three separate seven minute AMRAPS. Each seven minutes will only feature one movement and your goal will be to rack up as many reps as possible of that movement. Scaling this workout will most likely come into play when you get to the double unders. Because it’s just an AMRAP don’t feel any pressure to get a lot of reps here. If you are still working on this skill you can use the seven minutes to stay as relaxed as possible and focus on getting a handful of quality attempts in. If you are sure you won’t be successful at any double unders consider grabbing an assault bike and shooting for max calories in seven minutes or singles with a drag rope can be a great option too. Your score for today will be total reps after twenty one minutes of work.

standard: 14/10 lb, 24/16 kg
rx: 20/14lb, 28/20 kg
sport: 30/20 lb, 32/24 kg
overachiever: 30/20 lb, 40/32 kg

CFD at home:
If you have a medicine ball, kettlebell and jumprope you can follow today’s workout as written! If you don’t have those things don’t worry we’ve still got a fun workout for you! The wallballs can be switched to either jumping squats, light thrusters or goblet squats depending on what equipment you have. Kettlebell swings can also be done with a dumbbell or alternating dumbbell hang cleans or snatches are also a great sub here. If you have a jumprope you can spend your final seven minutes working through as many double unders or single unders as possible. If you don’t have a jumprope you can choose from mountain climbers or lateral hops! There is no rest between each seven minutes so take short rests when needed throughout the twenty one minute workout. Your score for today will be total reps. See you on the leaderboard!