Skill

5 rounds:
1 minute of calories
15 seconds of rest
1 minute of plank or rest
15 seconds of rest

We’re bumping up the time domain of the hard effort on the machine from 45 seconds to a minute each round, but you only need to do 5 rounds this week instead of 6. Try to hold close to the same pace as last week. If you were pushing to your limit last week, you may have to drop the power output by 5-10% for this.

Record total calories.

Workout of the Day

AMRAP in 15 minutes:
20 lunges
15 Russian kettlebell swings
10 burpee box jumps

You’ll likely already be pretty tired from the skill work if you pushed hard on it, so consider dialing back the intensity on this workout and taking it at a conversational pace. If you didn’t go too crazy on the skill work, feel free to push it! Go heavier on the Russian swings than you would on full range of motion swings, and stay focused and precise on landing each burpee box jump as your legs tire out.

standard: 20/12 inch box, 16/12 kg KB
rx: 24/20 inch box, 28/20 kg KB
sport: 24/20 inch box, 32/24 kg KB
metcon: 3×4:00 on, 1:00 off