Workout of the Day
AMRAP in 20 minutes
400 meter run
21 goblet squats
12 pull-ups

You’ll need a kettlebell and a space on the pull-up bars or a set of rings for today’s twenty minute AMRAP. After a short run you’ll hang on to your kettlebell for twenty one goblet squats before moving on to a set of twelve pull-ups. Pull-ups can be scaled by using a band, switching things up to ring rows or even jumping pull-ups are a good option. Use a kettlebell that you are comfortable with so that it doesn’t take too many sets to get through the twenty one reps. Your score at the end of twenty minutes will be total rounds plus extra reps.

standard: 24/16 kg
rx: 28/20 kg
sport: 32/24 kg, C2B pull-ups
overachiever: 32/24 kg, C2B pull-ups

CFD at home:
Today’s goblet squats can be done with a kettlebell or dumbbell. If you don’t have a place to perform pull-ups you can switch out the pull-ups for push-ups. If you don’t have space to run you can switch the 400 meter run out for either 20 bodyweight step ups, 50-100 single or double unders or 20 burpees. Your score at the end of twenty minutes will be total rounds plus extra reps. See you on the leaderboard!