Skill

Unbroken Double Under Ladder

With a clock set for six minutes climb as high as you can up the double under ladder of your choice. Use one of the following rep schemes and complete as many unbroken sets as possible. If you mess up before completing your set you’ll have to rest and complete that set again before you move up to the next number. Your score will be the largest unbroken set you complete. Good luck!

1-2-3-4-5…
2-4-6-8-10…
5-10-15-20…
10-20-30-40…

Workout of the Day

E2MOM for 20 minutes
[odd] 250/200m row row then max reps of wall ball shots
[even] 500/400m air assault then max reps of alternating dumbbell snatches

For today’s workout, we’ll use a two-minute interval timer. You’ll work through five cycles at each of two stations, with no rest between stations. Begin on either the rower or a bike, and for each machine, complete a set distance. Then, progress to the medicine ball or dumbbell, where you’ll spend the remaining time completing as many reps as possible. Your score will be the total number of snatches and wall balls you complete. Pace yourself, but ensure you have enough time to complete about a minute’s worth of reps for each movement. Adjust your distance(s) if necessary.

standard: 30/20 lb, 16/12 lb
rx: 50/35 lb, 20/14 lb
sport: 65/45 lb, 25/20 lb