AT HOME WOD

5, 4 or 3 times through the following

for time

15-12-9-6-3
goblet squats
snatches or swings

or

15-12-9-6-3
squats
sit-ups

Record the time of each effort and rest two minutes between. Continue until you have completed the couplet 5,4 or 3 times through.

e.g. If you finish your first attempt at 2:30, you would start the couplet again at 4:30

Movement adjustments

We’ll have our coaches setup to help you all soon but in the meantime you’ll want to choose your movement based on what you grabbed from the gym or what you have at home.

If you have a dumbbell or kettlebell let’s keep the rep scheme intact and perform swings or one arm snatches.
If your object is heavier cut the reps in each round by 1/3 or 2/3.  With a sandbag your rep scheme would be 5-4-3-2-1.
If you have a medball or weight plate add that to your squats and sit-ups.

Workout notes

Let’s get creative now that were settling into a different routine!  For this workout you will be attacking a short couplet at a sprint pace. The goal is to move quickly and use the the built in two minute rest interval to recover.  You’re going to repeat the workout up to four more times so it might be a good idea to hold back a little in that first round.  The choice is up to you (for now, individual guidance is on the way!) as to how many times you try this couplet. I’d recommend doing the math before you start.  This tricky rep scheme looks innocuous but ninety reps per couplet will add up fast. If you go for all five you are looking at four hundred and fifty reps and a workout that gets into the twenty minute rage.  Have fun! Post your times to instagram or find our new Facebook group CFD at home! We miss you all!