Workout of the day

Let’s get ready for an absolute blast with today’s Monday Madness Metcon! This workout will test your upper body strength, core stability, and leg explosiveness. Don’t worry, we have plenty of scaling options so everyone can join in on the fun. Push through the intensity and let’s see how many rounds you can crush in 20 minutes!

The workout of the day consists of:

Complete as many rounds as possible in 20 minutes of:

  • 10 Chest-To-Bar Pull-Ups
  • 10 Handstand Push-Ups
  • 15 Back Extensions
  • 20 Jumping Lunges

Scaling

  • Chest-To-Bar Pull-Ups: Scale to regular pull-ups, jump to pull-ups, or ring rows
  • Handstand Push-Ups: Scale to pike push-ups or regular push-ups
  • Back Extensions: Scale to supermans
  • Jumping Lunges: Scale to regular lunges or step-back lunges

No equipment

  • Pull-Ups: Use a sturdy door frame or perform body rows under a table
  • Pull-Ups: Sturdy broomstick placed over two chairs for inverted rows
  • Handstand Push-Ups: Plyo push-ups or decline push-ups with feet elevated on a sofa
  • Back Extensions: Good mornings with a broomstick
  • Jumping Lunges: Regular lunges or step-back lunges

Warmup

  • 5 minutes of light jogging
  • Dynamic stretches: arm circles, leg swings
  • 10 PVC pass-throughs
  • 10 Inchworms to push-ups
  • 20 Air Squats
  • 10 Scapular pull-ups

Cooldown

  • 5 minutes slow jog or walk
  • Static stretching: hamstring stretch, lat stretch, chest stretch
  • 2 minutes of child’s pose
  • 2 minutes of seated forward fold
  • 1 minute of wrist stretch