Workout of the day

Brace yourself for the Monday Mayhem! This workout will challenge your strength, endurance, and mental grit with a classic 21-15-9 rep scheme across three tough-as-nails movements. Let’s crush it!

The workout of the day consists of:

3 rounds for time of: 21-15-9

  • Thrusters @ 95 lbs / 42.5 kg (RX), 65 lbs / 30 kg (Scaled)
  • Kettlebell Swing @ 70 lbs (1.5 pood) / 32 kg (RX), 53 lbs (1 pood) / 24 kg (Scaled)
  • Burpees

Scaling

  1. Thrusters: Scale to a lighter weight (e.g., 45 lbs / 20 kg).
  2. Kettlebell Swings: Scale to Russian swings (swing to eye level) or a lighter weight.
  3. Burpees: Scale to step-back burpees to reduce impact.

No equipment

  1. Thrusters: Use a pair of heavy books or water jugs.
  2. Kettlebell Swings: Perform swings with a backpack filled with books or a sturdy bag.
  3. Burpees: No alternative needed (bodyweight exercise).

Warmup

  1. 5 minutes of light jogging or jump rope
  2. Dynamic stretches:
  • Arm circles (1 min)
  • Leg swings (1 min per leg)
  • Torso twists (1 min)
  1. 3 Rounds of:
  • 5 Air Squats
  • 5 Push-Ups
  • 5 PVC Pipe Pass-Throughs

Cooldown

  1. 5 minutes of walking to bring heart rate down
  2. Static stretches:
  • Hamstring stretch (1 min per side)
  • Shoulder stretch (1 min per side)
  • Quad stretch (1 min per side)
  • Child’s Pose (2 mins)