Workout of the day
Get ready to fire up your muscles with today’s high-intensity ‘Monday Mayhem!’ Embrace the challenge, pace yourself, and remember: consistency beats intensity every time – let’s crush this!
The workout of the day consists of:
AMRAP 20 minutes:
- 7 Pull-Ups
- 14 Push-Ups
- 21 Air Squats
- 7 Pull-Ups
- 10 Thrusters (95 lb / 43 kg for men, 65 lb / 29 kg for women)
Scaling
Beginners:
- Reduce AMRAP time to 15 minutes
- Perform Banded Pull-Ups or Ring Rows Intermediates:
- Keep the AMRAP at 20 minutes, but reduce the number of reps if needed
- Perform Pull-Ups with kipping if needed RX:
- Complete the workout as prescribed
For Thrusters:
- Beginners use 45 lb/20 kg for men, 35 lb/15 kg for women
- Intermediates use 75 lb/34 kg for men, 55 lb/25 kg for women
No equipment
If you have no equipment:
- Substitute Pull-Ups with Towel Rows or Door Frame Rows
- Instead of Thrusters, perform Jump Squats (ensure explosive movement with each rep)
- For those with only dumbbells, use appropriate weight for Dumbbell Thrusters
Warmup
3 Rounds of:
- 30 seconds Jumping Jacks
- 10 Ring Rows or Body Rows
- 10 Knee Push-Ups
- 15 Air Squats
- 10 Light Dumbbell Presses or PVC Pipe Thrusters
Dynamic Stretches:
- Arm Circles (10 forward, 10 backward)
- Leg Swings (10 each leg, each direction)
- Inchworms (5 reps)
- Hip Circles (10 each direction)
Cooldown
2 Rounds of:
- 60 seconds Pigeon Pose each leg
- 60 seconds Shoulder Stretch with Band or a towel
- 30 seconds Child’s Pose
Static Stretches:
- Hamstring Stretch (30 seconds each leg)
- Quadricep Stretch (30 seconds each leg)
- Chest Stretch against wall (30 seconds each side)
