Skill
AMRAP in 7 minutes:
5 strict pull ups
30 second L sit

This skill work is a direct repeat from several weeks ago. You should be able to complete your strict pull ups (or banded pull ups/ring rows) in no more than about 30 seconds throughout the 7 minutes. Only tackle the rope climbs in the sport variant if you’re totally confident that you can safely practice them.

rx: strict pull ups
sport: 1 rope climb instead of strict pull ups

Workout of the Day
AMRAP in 8 minutes:
16 kettlebell swings
32 double unders

Rest 2 minutes

AMRAP in 8 minutes:
16 push ups
32 double unders

We have a repeat of last Friday’s 8-2-8 workout, this time with swings, push ups, and double unders. Your jump rope should be scaled so that each round takes no more than about a minute. The swing weight is heavier; it’s ok if you need two or three sets to complete each round.

standard: 20/12
rx: 32/24
sport: 32/24, drag rope
metcon: 8:00 on/2:00 off/8:00 on*

*The metcon option (short for metabolic conditioning) is a new alternative to the workout of the day. It is a simple interval that takes the same amount of time as the class workout, and is meant to be done in-class, on the workout clock, after participating in the warm up and skill work. It can be done on the bike, rower, or ski erg, and is intended as a low-impact option for anyone who needs it, whether because of injury, preference, or the rhythm of their training cycle. Talk to your coach or reach out to Alex if you have any questions about how or when to incorporate this option, and happy cardio!