Workout of the day

Are you ready to kick off your week with some serious intensity? Today’s WOD is guaranteed to get your heart racing and muscles burning. Say hello to ‘Monday Mayhem,’ where you’ll conquer a descending ladder chipper of double unders and kipping pull-ups. Let’s crush it!

The workout of the day consists of:

For time:

  • 50 Double Unders
  • 25 Kipping Pull-Ups
  • 40 Double Unders
  • 20 Kipping Pull-Ups
  • 30 Double Unders
  • 15 Kipping Pull-Ups
  • 20 Double Unders
  • 10 Kipping Pull-Ups
  • 10 Double Unders
  • 5 Kipping Pull-Ups

Scaling

  1. Double Unders: Scale to single unders (2x the amount).
  2. Kipping Pull-Ups: Scale to band-assisted pull-ups or jumping pull-ups.

No equipment

  1. Jump Rope: Perform lateral hops or imaginary jump rope.
  2. Pull-Up Bar: Perform bent-over rows with a broomstick or towel rows against a sturdy doorframe.

Warmup

  1. 5 minutes of light cardio (jogging or jump rope).
  2. Dynamic stretching (arm circles, leg swings).
  3. 10 PVC pipe pass-throughs.
  4. 10 scapula pull-ups.
  5. 10 jumping jacks.
  6. 2 rounds of: 5 inchworms + 10 air squats.

Cooldown

  1. 5 minutes of light jogging or walking.
  2. Static stretching: 30 seconds each of shoulder stretch, chest stretch, forearm stretch, quadriceps stretch, and calf stretch.
  3. 2 minutes in Child’s Pose.