Workout of the day
Welcome to the Manic Monday Madness WOD! Today’s workout is a fast-paced, high-intensity drill that will test your cardio, strength, and overall stamina. Get ready to jump, lift, press, squat, pull, and thrust your way to better fitness. Gear up, push your limits, and most importantly, have fun!
The workout of the day consists of:
For time:
20 Double Unders 15 Deadlifts - 155 lbs (70 kg) 20 Double Unders 15 Bench Press - 155 lbs (70 kg) 20 Double Unders 15 Back Squats - 155 lbs (70 kg) 20 Double Unders 15 Pull-Ups 20 Double Unders 12 Thrusters - 135 lbs (60 kg)
Scaling
Double Unders
- Substitute with 40 Single Unders or 20 Lateral Hops over an object
Deadlifts
- Reduce weight to 95 lbs (43 kg) or use a kettlebell
Bench Press
- Reduce weight to 95 lbs (43 kg) or use dumbbells
Back Squats
- Reduce weight to 95 lbs (43 kg) or perform Goblet Squats with a kettlebell
Pull-Ups
- Substitute with Jumping Pull-Ups or Ring Rows
Thrusters
- Reduce weight to 95 lbs (43 kg) or use dumbbells
No equipment
Double Unders
- Use a household rope or perform Tuck Jumps
Deadlifts
- Use a heavy backpack or suitcase
Bench Press
- Perform Push-Ups, or use filled water jugs as weights
Back Squats
- Use a heavy backpack or perform Air Squats
Pull-Ups
- Perform Body Rows under a sturdy table or do Inverted Rows using a bedsheet tied to a door
Thrusters
- Use filled water jugs, a suitcase, or perform Air Thrusters (without weight)
Warmup
- Dynamic Stretching (5 minutes)
- Arm Circles
- Leg Swings
- Torso Twists
- Cardiovascular Warm-up (5 minutes)
- Jump Rope (light pace)
- Jogging
- Mobility Drills (5 minutes)
- Hip Circles
- Shoulder Pass-Throughs
- Ankle Rolls
Cooldown
- Light Cardiovascular Cool Down (5 minutes)
- Slow Jog or Walk
- Static Stretching (10 minutes)
- Hamstring Stretch
- Chest Stretch
- Shoulder Stretch
- Quad Stretch
- Calf Stretch
- Deep Breathing/Relaxation (2-3 minutes)
- Deep Breathing Exercises
- Child’s Pose
