Workout of the Day
for time
1000m run with a medicine ball
500m row or 1000m bike
100 step ups with a medicine ball
500m row or 1000m bike
1000m run with a medicine ball
You’ll have your pick of a rower or bike today for part of today’s workout. The distances will be different depending on what you choose so make sure you know if you are going for 500 or 1,000 meters between the runs and the step ups. You’ll be holding a medicine ball for the run and the step ups so make sure you choose a weight that you feel comfortable running with and holding on to for the steps ups as well. You can choose to hold the ball in any way you want so try out a few different options to switch between before the workout starts. To scale this workout you can choose to either decrease the run distance and the step up reps OR leave the ball out of the equation for both movements to make things more manageable.
standard: 24/20″, 14/10 lb
rx: 24/20″, 20/14 lb
sport: 24/20″, 30/20 lb
overachiever: 30/24″, 30/20 lb
CFD at home:
There are a lot of movements today that might need to be scaled if you’re working out from home. If you don’t have a place to run you can choose to add some additional sets of step up reps at the beginning and end of the workout. If you have a bike or rower at home you can use one of these for the row/bike portion of the workout. The distance on the rower or bike should take between 2-3 minutes. If you don’t have access to a rower or bike you can switch this part of the workout to 100 double unders, 150 singles or 120 mountain climbers. Finally, if you don’t have a medicine ball or something that is appropriate to run with but you are able to run just leave the weight out of the run but choose a distance that will take you between 4-5 minutes. Here are two examples of what your workout could look like today:
for time:
50 weighted step ups
2-3 minute bike or row
100 weighted step ups
2-3 minute bike or row
50 weighted step ups
-OR-
for time:
1k run
100 double unders, 150 singles or 120 mountain climbers
100 weighted step ups
100 double unders, 150 singles or 120 mountain climbers
1k run