Skill
5 rounds:
45 seconds of calories
15 seconds of rest
45 seconds of rest (rx) or plank (standard)
15 seconds of rest

If you typically plank in the rest interval, consider not doing that today. Think about how hard you’d have to push on the machine so that planking during the rest interval would be prohibitively challenging, and then hit that pace. These machine sprints are a great chance to practice a much more aggressive approach than you normally take, especially if you’re someone that feels like they only have one speed on the workouts.

Workout of the Day
For time:
21-15-9
Deadlift
Push up
50 double unders after each round

12 minute time cap

Happy Birthday, Andrew Susskind! These are some of Andrew’s favorite movements, we hope you like them, too!

Pick a deadlift weight that never forces you to do fewer than 5 reps in a set, with no more than about ten to fifteen seconds of rest between sets. Scale your push ups with a similar goal in mind. Pick a volume and difficulty on the jump rope that is a little bit daunting to complete after your shoulders get pooped from push ups.

standard: 135/95
rx: 225/155
sport: 245/165
metcon: 4:00 on, 1:00 off, 4:00 on