- July 30, 2026
Skill
E2MOM for 5 minutes
8/5 calorie bike sprint + max set of push ups
Pair up or get into groups on a bike if classes are large for today’s skill work. You’ll start with a hard effort on the bike followed by a max set of push ups. Choose a difficulty level for your push ups that allows you to complete at least 5 reps every round.Workout of the Day
AMRAP in 20 minutes
5 goblet squats
10 kettlebell swings
15 drag rope double unders
Spend some time practicing double unders today with the drag rope. The heavier rope takes a lot more effort for each rep so the set size is quite small in each round. Scale it down further if needed or grab a regular rope to simplify the movement. Even 2 or 3 double under reps in each round will make a big difference. Choose a kettlebell that you are comfortable with for both the swings and the squats.
standard: 24/16 kg. 25 drag rope singles or regular rope DU’s
rx: 28/20 kg.
sport: 32/24 kg.