Workout of the day

Happy Metcon Monday everyone! Let’s kickstart the week with an endurance challenge to get our heart rates up and muscles moving. This workout can be adjusted to suit your fitness level, so don’t be afraid to scale as needed. Remember, consistency over intensity – pace yourself and crush this WOD!

The workout of the day consists of:

For time:

  1. 40 Burpees
  2. 50 Pull-Ups or Jumping Pull-Ups
  3. 75 Push-Ups
  4. 100 Air Squats
  5. 40 Burpees

Scaling

Intermediate: Reduce the reps to:

  1. 30 Burpees
  2. 35 Pull-Ups or Ring Rows
  3. 50 Push-Ups
  4. 75 Air Squats
  5. 30 Burpees Beginners: Half the reps and perform:
  6. 20 Burpees
  7. 25 Ring Rows or Body Rows
  8. 35 Knee Push-Ups
  9. 50 Air Squats
  10. 20 Burpees

No equipment

For those without Pull-Up equipment:

  • Use a sturdy table to perform Body Rows
  • Doorway Row with a towel
  • Substitute with 50 Dumbbell Rows per arm (use a gallon water jug or similar object if dumbbells are not available)

For those without any equipment:

  • Substitute Pull-Ups with Burpees
  • Push-Ups and Air Squats stay the same

Warmup

  1. 5 minutes of light cardio (jog, jump rope, etc.)
  2. Dynamic stretches (leg swings, arm circles, etc.)
  3. Specific warm-up: a. 10 Scap Pull-Ups b. 10 Push-Up to Down Dog c. 20 Alternating Lunges

Cooldown

  1. Walk or light jog for 3-5 minutes to bring the heart rate down
  2. Static stretches targeting the chest, shoulders, and legs: a. Chest Stretch against a wall - 30 seconds each side b. Shoulder Stretch (Cross-Body Arm Stretch) - 30 seconds each arm c. Posterior Chain Stretch (Forward Fold) - 1 minute d. Hip Flexor Stretch (Couch Stretch) - 30 seconds each side