Skill
Tabata V-Ups

A full tabata is eight rounds of twenty seconds of work and ten seconds of rest. Today you will be using each work period to complete as many V-up reps as possible. V-ups should be scaled with quality of movement in mind. Each rep should start and end in a hollow position with your shoulders and legs off the floor and low back in contact with the floor. The goal will be to reach for both feet with straight legs at the tops of the rep. There are many ways to scale this movement by reaching for knees, bending your legs or alternating legs for every rep. Do your best to choose a version of this difficult movement that works for where you are at.

Workout of the Day
5 rounds of 3 minutes on 1 minute off
30 double unders
20 push-ups
max reps front rack walking lunge steps

The timing interval of this workout is most likely very familiar. The set up of this workout will be a little different though as it will not be a regular AMRAP during each three minute interval. Instead you will be working to finish thirty double unders and twenty push-ups in each round before moving on to your barbell to complete as many front rack lunges as possible. The goal here will absolutely be to make it to the barbell for a good chunk of reps in every round. Plan to choose a set of double unders that will take you under 45 seconds and a number of push-ups that you feel confident you could complete in 90 seconds or less when you are fatigued. You don’t need to spend a lot of time working through lunge steps but you’ll want at least thirty seconds with the barbell in the later rounds and maybe a bit more to start. Decrease double under and push up reps as needed in order to set yourself up for success today! Your score for today will be the total lunge steps you complete at the end of the five rounds.

standard: 115/85 lb
rx: 135/95 lb
sport: 155/105 lb
overachiever: 185/125 lb

CFD at home:
Today’s workout can be done with a barbell, dumbbell, kettlebell or with no weight at all. You’ll start each interval with a set of double unders and push ups before moving on to the lunges. The lunges are meant to be weighted in some way but as always feel free to leave the weight out if needed! If you don’t have a jump rope you can switch the 30 reps out for mountain climbers or lateral hops. Check out the workout description above to decide whether you should scale the reps of double unders or push-ups based on the timing that is suggested. Your score today will be your total lunge steps after all five rounds. See you on the leaderboard!