Workout of the day
Get ready to grind through your Monday with a high-intensity workout that’s sure to start your week off strong! We’re aiming for a full-body burn and cardiovascular sweat, so lace up those shoes and let’s crush it!
The workout of the day consists of:
For Time:
- 500 meters Row
- 40 Push-Ups
- 500 meters Row
- 40 Ring Dips
- 500 meters Row
- 40 Ball Slams (20 lbs/9 kgs for men, 14 lbs/6 kgs for women)
Scaling
- Full workout scale options: a. Push-Ups: Perform Knee Push-Ups instead b. Ring Dips: Perform Bench Dips instead c. Ball Slams: Reduce weight to 10 lbs/4 kgs for men, 8 lbs/3 kgs for women
No equipment
- For those without rowing machines: Substitute 400 meter run or 2 minutes of high knees
- Without rings: Substitute with 40 regular dips using chair or bench
- Without slam balls: Substitute with 40 squats or use a weighted backpack for slams
Warmup
- 5 minutes of light cardio (Jump rope or jog)
- Dynamic stretches: Arm Circles, Leg Swings, Hip Circles
- 2 rounds of: a. 10 Air Squats b. 10 Push-Ups (knee push-ups if needed) c. 200 meter easy row or run
Cooldown
- 5 minutes of light jogging or walking
- Full body static stretching (20-30 seconds each): a. Hamstring stretch b. Quad stretch c. Shoulder stretch d. Tricep stretch e. Chest stretch
- Deep breathing exercises
