Workout of the day
Get ready for Monday Madness! This WOD is going to test your strength, endurance, and grit. We’ve got deadlifts, burpees, rope climbs, and a run to keep things spicy. Whether you’re just starting out or you’re a seasoned athlete, there are scale options to make sure everyone can crush this workout. Let’s get after it!
The workout of the day consists of:
4 rounds for time of:
- 8 Deadlifts (250 lb / 114 kg)
- 16 Burpees
- 3 Rope Climbs (15 ft / 4.5 m)
- 600-meter Run
Scaling
Deadlifts:
- Beginners: 135 lb / 61 kg
- Intermediate: 185 lb / 84 kg
- Substitute: 16 Dumbbell Deadlifts (30 lb / 14 kg each)
Burpees:
- Beginners: 10 Burpees
- Intermediate: 12 Burpees
Rope Climbs:
- Beginners: 15 Jumping Pull-ups
- Intermediate: 2 Rope Climbs
Run:
- Beginners: 400 meters
- Intermediate: 500 meters
No equipment
Deadlifts:
- Bodyweight Good Mornings
- Use household items like a loaded backpack or water jugs instead of a barbell
Burpees:
- No equipment needed
Rope Climbs:
- Towel Pull-ups (Drape a towel over a sturdy object and perform pull-ups)
- Chair Dips
Run:
- High Knees in place (1 minute = approx. 200 meters)
- Stairs running if available
Warmup
- 10-minute Easy Jog or 5-minute Jump Rope
- Dynamic Stretches:
- Arm Circles (30 seconds forward, 30 seconds backward)
- Hip Circles (10 each direction)
- Leg Swings (10 each leg front and back, then side to side)
- Specific Warm-up:
- 2 sets of 5 Deadlifts (Focus on form, use an empty bar or light weight)
- 2 sets of 5 Burpees (Controlled pace)
- 1 set of 1-2 Rope Climbs, or practice the foot lock technique
- 200-meter Easy Run
Cooldown
- 5-minute Slow Walk to bring the heart rate down
- Full Body Stretching Routine:
- Hamstring Stretch (30 seconds each leg)
- Quad Stretch (30 seconds each leg)
- Shoulder Stretch (30 seconds each arm)
- Triceps Stretch (30 seconds each arm)
- Calf Stretch (30 seconds each leg)
- Deep Breathing: 5 Deep breaths in child’s pose
