Workout of the day

Today’s workout is a killer but a thriller! We are calling it Monday Mayhem, and it is designed to push your limits and test your overall fitness. Working out is about versatility, so we’ve packed in everything from deadlifts to double unders. Whether you’re a novice or an RX athlete, this WOD will challenge you, so get ready to sweat, push hard, and conquer!

The workout of the day consists of:

For Time

  • 40 Deadlifts (135 lbs / 61 kg, 95 lbs / 43 kg)
  • 40 Push-Ups
  • 40 Clean and Jerks (135 lbs / 61 kg, 95 lbs / 43 kg)
  • 40 Pull-Ups
  • 40 Thrusters (135 lbs / 61 kg, 95 lbs / 43 kg)
  • 40 Box Jumps (24 inches)
  • 40 Wall Climbs
  • 40 Knees to Elbows
  • 40 Double Unders

Scaling

For Beginners and scaled athletes:

  • Deadlifts: 95 lbs / 43 kg, 65 lbs / 29 kg
  • Push-Ups: Knee Push-Ups or Elevated Push-Ups
  • Clean & Jerk: 95 lbs / 43 kg, 65 lbs / 29 kg
  • Pull-Ups: Banded Pull-Ups or Ring Rows
  • Thrusters: 65 lbs / 29 kg, 45 lbs / 20 kg
  • Box Jumps: 20 inches or Step-Ups
  • Wall Climbs: 20 Inch Box walk-ups or plank shoulder taps
  • Knees to Elbows: Hanging Knee Raises or Lying Knee Tucks
  • Double Unders: Single Unders or Lateral Jumps - 80 reps

No equipment

No Equipment Alternatives:

  1. Deadlifts: Backpack Deadlifts or Good Mornings (with a filled backpack or bag)
  2. Clean & Jerk: Backpack Clean & Jerk or Burpees
  3. Pull-Ups: Towel Rows under a stable table
  4. Thrusters: Backpack Thrusters or Air Squats
  5. Box Jumps: Stairs Jumps or Tuck Jumps
  6. Wall Climbs: Downward Dog Walk-Ups
  7. Double Unders: Penguin Jumps (Tapping hips twice each jump)

Warmup

  1. 400m Jog or 2 minutes Quick Feet in place.
  2. Dynamic Stretching (Hip circles, arm circles, and leg swings) - 5 mins
  3. 2 Rounds:
    • 10 Air Squats
    • 10 Inch Worms
    • 10 PVC Pass Throughs or Broomstick Dislocates
    • 5 Burpees

Cooldown

  1. 400m Slow Jog or Walk
  2. Static Stretching (Hold each for 30 seconds to 1 min):
    • Hamstring Stretch
    • Cat-Cow Stretch
    • Chest Stretch against a wall or door frame
    • Shoulder Stretch with a band or towel
    • Calf Stretch against the wall
  3. Deep Breathing - 2 mins in child’s pose