Workout of the day

Prepare yourselves for Monday Madness, a workout designed to challenge your endurance, strength, and core stability. This WOD consists of five rounds with three exercises decreasing in reps. Push your limits with each round and aim for consistency and form over speed. Let’s crush this together and start the week strong!

The workout of the day consists of:

5 rounds for time of:

  • 50-40-30-20-10 Jump Rope (Single)
  • 50-40-30-20-10 Push-Ups
  • 50-40-30-20-10 Sit-Ups

Scaling

Scale Options:

  1. Jump Rope:

    • Beginner: 25-20-15-10-5 Single Unders
    • Intermediate: 40-30-20-10 Single Unders

  2. Push-Ups:

    • Beginner: Knee Push-Ups
    • Intermediate: Elevated Push-Ups (hands on bench or box)

  3. Sit-Ups:

    • Beginner: Crunches
    • Intermediate: Butterfly Sit-Ups

No equipment

Alternatives for those without equipment:

  1. Jump Rope: Substitute with high knees (perform for the same counts)
  2. Push-Ups: Use a sturdy chair for incline push-ups if floor push-ups are too difficult
  3. Sit-Ups: Replace with plank for 30-20-15-10-5 seconds

Warmup

Warm-Up:

  1. 5 minutes of light jogging or brisk walking
  2. Dynamic Stretching Routine:
    • Arm Circles (20 forward, 20 backward)
    • Leg Swings (10 per leg)
    • Trunk Twists (20)
  3. Mobility Work:
    • Wrist Circles (10 each direction)
    • Shoulder Shrugs (15)
    • Ankle Rolls (10 each direction)
  4. Specific Warm-Up:
    • 1 minute of Jump Rope
    • 10 Slow Push-Ups
    • 10 Slow Sit-Ups

Cooldown

Cool Down:

  1. 5-minute slow walk or light jog
  2. Stretching Routine:
    • Chest Stretch (30 seconds each side)
    • Tricep Stretch (30 seconds each side)
    • Cobra Pose (30 seconds)
    • Seated Forward Bend (30 seconds)
    • Quadriceps Stretch (30 seconds each side)
    • Hamstring Stretch (30 seconds each side)
    • Calves Stretch (30 seconds each side)
  3. Deep Breathing Exercise (2 minutes)