Workout of the day

Get ready to crush your Monday with our “Metcon Monday Madness” workout! This high-intensity session will challenge your endurance, strength, and speed with a mix of bodyweight movements and a cardiovascular push. Let’s start the week strong and see how many rounds you can complete in 20 minutes. Remember, form first, then speed!

The workout of the day consists of:

Complete as many rounds as possible (AMRAP) in 20 minutes:

  • 10 Burpees
  • 50 Walking Lunges
  • 15 Hand Release Push-Ups
  • 25 Mountain Climbers (each leg)
  • 400m Run or 2 minutes high knees (in place)

Scaling

  1. Burpees: Perform step-back burpees instead of jumping
  2. Walking Lunges: Reduce reps to 30 or lunge in place while holding on to something stable
  3. Hand Release Push-Ups: Do knee push-ups with hand release
  4. Mountain Climbers: Perform 15 per leg instead of 25, or do them slower while maintaining form
  5. 400m Run: Substitute with 200m run or 1 minute of high knees in place

No equipment

  1. Burpees: Perform inchworms or up-downs
  2. Walking Lunges: Use a large book or a stack of magazines
  3. Hand Release Push-Ups: Use a wall for push-ups
  4. Mountain Climbers: Perform standing high knees
  5. 400m Run: Substitute with 2 minutes of stair climbing or step-ups on a sturdy chair

Warmup

  1. 3 minutes of light jogging or jumping jacks
  2. Dynamic stretching:
  • Leg Swings (10 each leg)
  • Arm Circles (10 each direction)
  • Hip Circles (10 each direction)
  1. 2 rounds of:
  • 10 Air Squats
  • 10 Scapula Push-Ups
  • 10 Walking Lunges
  • 20 seconds Plank Hold

Cooldown

  1. 400m Walking (cool down)
  2. Static stretching:
  • Quadriceps Stretch (30s each side)
  • Hamstring Stretch (30s each side)
  • Shoulder Stretch (30s each side)
  • Chest Stretch (30s)
  • Calf Stretch (30s each side)
  1. Deep breathing exercises for 1-2 minutes