Workout of the day

Get ready to torch those calories and build strength with our ‘Monday Metabolic Madness’ workout! This one is going to challenge your endurance and full-body strength, leaving you feeling accomplished and energized.

The workout of the day consists of:

5 rounds for time of:

  • 400 meters Run
  • 12 Thrusters 100 lb/45 kg

Scaling

  1. Run: Scale to 200 or 300 meters if necessary
  2. Thrusters: Scale to 75 lb/35 kg or 50 lb/22 kg, or use dumbbells/kettlebells at a manageable weight
  3. Rounds: Scale to 3-4 rounds instead of 5

No equipment

  1. 400m Run: High knees or jump rope for 90 seconds
  2. Thrusters: Air squats combined with push-ups or using filled backpacks for weighted squats

Warmup

  1. 5 minutes of light jogging or jumping jacks
  2. Dynamic stretches: Leg swings (front to back, side to side), Arm circles (small to large), Hip circles
  3. Specific warm-up: 2 rounds of 5 air squats, 5 push-ups, and 5 lunges (each leg)

Cooldown

  1. 400 meters light jog or walk
  2. Static stretches: Hamstrings, Quads, Calves, Shoulders
  3. Deep breathing exercises: Inhale for 4 seconds, hold for 4 seconds, exhale for 6 seconds