Workout of the day
Prepare to push your limits with this intense and exhilarating full-body workout! ‘Monday Madness’ is designed to build endurance and boost your cardiovascular fitness while effectively targeting multiple muscle groups. Get ready for a series of Burpees, Wall Balls, and Jump Rope sequences that will challenge every part of your body.
The workout of the day consists of:
For Time:
- 10 Burpees
- 10 Wall Ball (20 lbs / 9 kg)
- 100 Jump Rope (Single)
- 15 Burpees
- 15 Wall Ball (20 lbs / 9 kg)
- 150 Jump Rope (Single)
- 20 Burpees
- 20 Wall Ball (20 lbs / 9 kg)
- 200 Jump Rope (Single)
- 25 Burpees
- 25 Wall Ball (20 lbs / 9 kg)
- 250 Jump Rope (Single)
- 30 Burpees
- 30 Wall Ball (20 lbs / 9 kg)
- 300 Jump Rope (Single)
Scaling
- Burpees: Scale to 7-5-3-1 reps per round for beginners.
- Wall Ball: Use a lower weight (10 lbs / 4.5 kg) or perform Thrusters with a lighter dumbbell/kettlebell.
- Jump Rope: Reduce reps to 50-100-150-200-250 for beginners.
No equipment
- Wall Ball: Use any weighted object or perform Air Squats.
- Jump Rope: Substitute with High Knees or Line Hops (side to side over a line).
Warmup
5-minute light jog or jump rope (single) 3 Rounds:
- 10 Arm Circles (each direction)
- 10 Leg Swings (each leg)
- 5 Inch Worms with Push-up
- 10 Air Squats
Cooldown
3 Rounds:
- 30 seconds Forward Fold Stretch
- 30 seconds Child’s Pose
- 30 seconds Figure-Four Stretch (each side) 2-minute Deep Breathing and Relaxation
