Workout of the day

Get ready to kick off your week with our Monday Mash-Up! This workout is designed to test both your strength and conditioning, leaving you feeling accomplished and energized. As we embrace the renewal and joy that Easter brings, let’s channel that energy into our fitness goals. Grab your gear, and let’s dive into the sweat session with all the vigor of the season!

The workout of the day consists of:

Strength: 4 Rounds for Max Reps:

  • Thrusters (95/65 lb or 43/29 kg)

Conditioning: 12-minute AMRAP (As Many Rounds as Possible):

  • 10 Pull-ups
  • 15 Kettlebell Swings (53/35 lb or 24/16 kg)
  • 20 Box Jumps (24/20 in or 60/50 cm)

Scaling

Scale for beginner or less equipped:

  • Reduce weight for thrusters and kettlebell Swings
  • Use resistance bands for assisted pull-ups or perform jumping pull-ups/chair supported pull-ups
  • Perform step-ups instead of box Jumps at a lower height

Intermediate scales can include doing the movements with the prescribed weight but less volume or intensity.

No equipment

No equipment / at home version: strength: 4 Rounds for Max Reps:

  • Air Squats (instead of thrusters)

Conditioning: 12-minute AMRAP:

  • 10 towel rows (instead of pull-ups)
  • 15 backpack swings (fill a backpack with books/items for weight)
  • 20 chair step-ups (using a sturdy chair)

Warmup

3 Rounds:

  • 200m Jog
  • 10 Air Squats
  • 5 Inchworms with a Push-up
  • 10 Band pull-aparts

Dynamic Stretches:

  • Leg Swings (10 each leg)
  • Arm Circles (10 forward, 10 backward)
  • Hip Circles (10 each direction)

Cooldown

3 Rounds:

  • 30 seconds Pigeon Pose each leg
  • 30 seconds Butterfly Stretch
  • 1 minute Foam Rolling (quads and back)

Static stretches:

  • Hamstring stretch (30 seconds each leg)
  • Shoulder stretch (30 seconds each arm)
  • Calf stretch (30 seconds each leg)