Workout of the Day
1 minute of goblet step ups
1 minute of strict pull ups
1 minute of calories
2 minutes of goblet step ups
2 minutes of strict pull ups
2 minutes of calories
3 minutes of goblet step ups
3 minutes of strict pull ups
3 minutes of calories
2 minutes of goblet step ups
2 minutes of strict pull ups
2 minutes of calories
1 minute of goblet step ups
1 minute of strict pull ups
1 minute of calories

This is a 27 minute workout! Pace accordingly. Note that the weighted step up is prescribed at a very light weight. This is intentional, and it’s recommended that you scale it even more if you normally modify the weight in the workouts. The pull ups can be scaled to banded pull ups or ring rows.
Record total reps and calories.

Below the standard/rx/sport is a timing chart for the coach’s reference for use with a regular count-up clock.

standard: unweighted step ups, 24/20″
rx: single kettlebell: 16/8 kg, 24/20″
sport: single kettlebel: 20/12 kg, 24/20″
metcon: 9×2:00 on, 1:00 off

0:00 to 1:00 is 1 minute of goblet step ups
1:00 to 2:00 is 1 minute of strict pull ups
2:00 to 3:00 is 1 minute of calories
3:00 to 5:00 is 2 minutes of goblet step ups
5:00 to 7:00 is 2 minutes of strict pull ups
7:00 to 9:00 is 2 minutes of calories
9:00 to 12:00 is 3 minutes of goblet step ups
12:00 to 15:00 is 3 minutes of strict pull ups
15:00 to 18:00 is 3 minutes of calories
18:00 to 20:00 is 2 minutes of goblet step ups
20:00 to 22:00 is 2 minutes of strict pull ups
22:00 to 24:00 is 2 minutes of calories
24:00 to 25:00 is 1 minute of goblet step ups
25:00 to 26:00 is 1 minute of strict pull ups
26:00 to 27:00 is 1 minute of calories