Workout of the day

Hey athletes! Get ready to take on Metcon Monday Madness! This workout will have you pushing through kettlebell swings, double unders, and rowing for calories. It’s about endurance, power, and mastering that technique. Buckle up and let’s crush this!

The workout of the day consists of:

3 rounds for time of:

  • 15 Kettlebell Swing (53 lbs/24 kg)
  • 25 Double Unders
  • 25 Kettlebell Swing (53 lbs/24 kg)
  • 50 Double Unders
  • 35 Kettlebell Swing (53 lbs/24 kg)
  • 75 Double Unders
  • 25 calories Row

Scaling

Scale 1:

  • Kettlebell Swings (35 lbs/16 kg)
  • Single Unders (same rep count as double unders)
  • 15 calories Row

Scale 2:

  • Kettlebell Deadlifts (if swinging is not possible)
  • Single Unders (half the rep count of double unders)
  • 12 calories Row

No equipment

Kettlebell Swing:

  • Dumbbell Swing
  • Backpack Swing (loaded with books or objects of similar weight) Double Unders:
  • Single Unders
  • Lateral Hops over a small object (side to side counts as 1 rep) Row:
  • 20/25 Calories on a stationary bike or treadmill
  • 50 Mountain Climbers (right + left counts as 1)

Warmup

  1. 5-minute light jog or jump rope
  2. Dynamic Stretching:
  • Arm Circles (10 forward, 10 backward)
  • Leg Swings (10 each leg)
  • Hip Circles (10 each direction)
  1. Specific Warmup: 2 rounds of:
  • 10 PVC Pipe Pass-Throughs
  • 10 Air Squats
  • 5 Burpees

Cooldown

  1. Light jog or walk for 5 minutes to bring heart rate down
  2. Static Stretching:
  • Hamstring Stretch (hold for 30 seconds each leg)
  • Quadriceps Stretch (hold for 30 seconds each leg)
  • Shoulder Stretch (hold for 30 seconds each arm)
  • Child’s Pose (hold for 1 minute)
  • Pigeon Stretch (hold for 30 seconds each side)