Workout of the day

Get ready to challenge your limits with Monday Madness! This full-body burner combines bar-facing burpees with a long rowing session to test your endurance and determination. Let’s crush this workout together!

The workout of the day consists of:

For time: 80 Bar-Facing Burpees 4000 Meter Row

Scaling

  1. For beginners: a. 50 Bar-Facing Burpees b. 2000 Meter Row
  2. For intermediate: a. 65 Bar-Facing Burpees b. 3000 Meter Row

No equipment

  1. Burpees: Perform regular burpees without the bar-facing component.
  2. Row: Substitute rowing with a 3-mile (4.8 km) run or 4000 single unders (jump rope).

Warmup

  1. 5-minute light jog or brisk walk
  2. Dynamic stretches: a. Leg swings (10 each leg) b. Arm circles (10 forward, 10 backward) c. Torso twists (10 each side)
  3. 3 Rounds of: a. 10 Jumping Jacks b. 10 Air Squats c. 5 Push-ups d. 5 Burpees

Cooldown

  1. 5-Minute slow walk
  2. Static stretches: a. Hamstring stretch (hold 30 seconds each leg) b. Quad stretch (hold 30 seconds each leg) c. Shoulder stretch (hold 30 seconds each arm) d. Child’s pose (hold for 1 minute)