Skill

4 rounds:
1:15 of calories
0:15 rest
1:15 of plank or rest
0:15 rest

This is the last in this progression of machine intervals with an optional plank; if you plan on going hard on the machine, then rest in the opposite 1:15 interval so that you can recover enough to keep your pace. If you want to do the plank, then you’ll need to dial back the intensity on the machine a little bit so that you have enough energy to hang on to that every round. Record the sum of all of your calories. Note that this is the same total work time on the machine as last week (5 minutes), so a great goal would be to meet or exceed whatever you go then.

Workout of the Day

AMRAP in 10 minutes:
12 power cleans
20 push ups

Choose a barbell weight that has you doing steady singles the whole time. Do your best to find a sustainable and consistent cadence on the lifts, and then try not to fall off too much on the push ups.

standard: 95/65
rx: 135/95
sport: 155/105
metcon: 4:00 on, 2:00 off, 4:00 on