Workout of the day
It’s time to level up our Sunday with the ‘Sunday Man Maker Madness’! This WOD is a blend of stamina, strength, and grit. Get ready to push your limits and see how many rounds you can crush in 20 minutes. Remember to focus on form over speed, especially with those Man Makers. Let’s turn this lazy Sunday into a powerhouse day!
The workout of the day consists of:
Complete as many rounds as possible in 20 minutes of:
- 5 Man Makers (50 lb/22.5 kg for men, 35 lb/16 kg for women)
- 200m Run
- 15 Wall Balls (20 lb/9 kg for men, 14 lb/6 kg for women)
Scaling
For beginners or those needing to scale:
- Reduce the weight of the Man Makers to 35 lb/16 kg for men and 25 lb/11.5 kg for women
- Substitute the Run with a 250m row or 1 minute of high knees
- Use a lighter wall ball (14 lb/6 kg for men and 10 lb/4.5 kg for women) or reduce the reps to 10 per round
No equipment
For those without equipment:
- Replace Man Makers with 5 Burpees followed by 10 Dumbbell Push Presses (use filled water bottles or other weighted objects at home)
- Substitute the 200m Run with 1 minute of high knees or jumping jacks
- Wall Balls can be replaced with 15 Squat Jumps
Warmup
Start with a 5-minute light cardiovascular activity such as jogging or jump rope. Continue with 3 rounds of:
- 10 arm circles forward and backward
- 10 leg swings each leg
- 5 inchworms with push-ups
- 10 air squats Finally, practice a few reps of each exercise with a lighter weight to ensure proper form before starting the WOD.
Cooldown
Begin your cooldown with a 5-minute light jog or walk. Follow this with dynamic stretching, including:
- Hamstring sweeps
- Quadriceps stretch
- Shoulder crosses
- Pigeon pose for hip mobility Conclude with 5 minutes of foam rolling targeting sore and tight areas.
