Workout of the day

Let’s get fired up for Monday Madness! This workout is all about pushing your limits and building strength across your entire body – from upper body pull-ups to the core-crushing GHD sit-ups. Make sure to pace yourself and keep track of your rounds!

The workout of the day consists of:

10 rounds for time of:

  • 5 Pull-Ups
  • 10 Ring Push-ups
  • 15 GHD Sit-ups

Scaling

  1. Pull-Up Alternatives:
    • Jumping Pull-Ups
    • Banded Pull-Ups
  2. Ring Push-Up Alternatives:
    • Regular Push-Ups
    • Knee Push-Ups
  3. GHD Sit-Up Alternatives:
    • Regular Sit-Ups
    • Butterfly Sit-Ups

No equipment

  1. Pull-Up Alternatives:
    • Body Rows under a sturdy table
  2. Ring Push-Up Alternatives:
    • Elevated Push-Ups using chairs or stairs
  3. GHD Sit-Up Alternatives:
    • Tuck-Ups

Warmup

  1. Dynamic Stretching Series (5 minutes)
    • Arm Circles (1 minute)
    • Leg Swings (1 minute)
    • Hip Circles (1 minute)
    • Spinal Rotations (1 minute)
    • Jumping Jacks (1 minute)
  2. Band Pull-Aparts (2 sets of 15 reps)
  3. Push-Up Plank Hold (2 sets of 30 seconds)
  4. Abdominal Hollow Holds (2 sets of 20 seconds)

Cooldown

  1. Slow Jog or Walk (3-5 minutes)
  2. Static Stretching Series (5 minutes)
    • Chest Stretch (1 minute)
    • Shoulder Stretch (1 minute)
    • Seated Forward Fold for Hamstrings (1 minute)
    • Cat-Cow Pose (1 minute)
    • Child’s Pose (1 minute)