Workout of the day

Get ready for Monday Madness! This WOD is designed to push your limits and improve your endurance, strength, and core stability. Whether you’re a beginner or an advanced athlete, we’ve got you covered with scalable options. Let’s crush this workout and start the week strong!

The workout of the day consists of:

Complete as many rounds as possible in 20 minutes of:

  • 12 Dumbbell Box Step-ups (Using 50 lb / 25 lb DB)
  • 12 Weighted Sit-Ups (Using 25 lb / 15 lb plate)
  • 400 meters Run

Scaling

  • Dumbbell Box Step-ups: Use a lower box or step, or reduce the weight
  • Weighted Sit-Ups: Use a lighter plate or perform standard sit-ups without weight
  • Run: Reduce to 200 meters or substitute with high knees or in-place running for 1.5 minutes

No equipment

  • Dumbbell Box Step-ups: Use a sturdy chair or any elevated surface at home; perform regular step-ups without dumbbells if needed
  • Weighted Sit-Ups: Use a household item like a water bottle or a small bag for weight
  • Run: Jog in place, do high knees, or substitute with a jump rope for the equivalent duration

Warmup

  1. 5 minutes of light jogging or brisk walking
  2. Dynamic Stretching: 2 rounds of:
  • 10 Leg Swings (each leg)
  • 10 Arm Circles (each arm)
  • 10 Hip Circles (each direction)
  1. Mobility Work:
  • 1 minute of Samson Stretch (each side)
  • 1 minute of Thoracic Spine Rotation (each side)

Cooldown

  1. 3-5 minutes of light jogging or walking
  2. Static Stretching:
  • 1 minute Quad Stretch (each side)
  • 1 minute Hamstring Stretch (each side)
  • 1 minute Calf Stretch (each side)
  1. Deep Breathing: 2 minutes of deep belly breaths