Date: Monday, June 2, 2025
Theme: Strength & Sprint: Start the Week Strong
Warm-up (12-15 minutes)
- 5 minutes of light cardio (e.g., Row, Bike, or light Jog).
- Dynamic Stretching & Mobility:
- Cat-Cow (10 reps)
- Spiderman Lunges (5 per side)
- Thoracic Rotations (on foam roller or ground, 8-10 per side)
- Wrist circles and stretches
- PVC Passthroughs (10 reps)
- PVC Overhead Squats (10 reps)
- Barbell & Gymnastics Specific Warm-up (2 rounds):
- 5 Empty Barbell Front Squats
- 5 Empty Barbell Strict Press
- 5 Empty Barbell Hang Power Cleans
- 5 Empty Barbell Squat Cleans
- 5 Band-assisted Pull-ups (or Ring Rows)
- 5 Kipping Swings (on rings or pull-up bar)
Strength / Skill (15 minutes)
Squat Clean
- Build to a Heavy Set of 3 Reps.
- Start with an empty barbell and perform 5 reps.
- Gradually add weight, performing sets of 3 reps, with good form, every 90 seconds to 2 minutes.
- Aim to find the heaviest weight you can perform 3 technically sound Squat Cleans with. Focus on a powerful first pull, an aggressive second pull, and a fast catch in a full squat.
Workout of the Day (WOD)
Format: For Time (Complete all tasks as fast as possible)
The Workout: “Monday Muscle & Metcon”
Complete 3 Rounds for Time of:
- 7 Ring Muscle-ups
- 12 Squat Cleans (Men: 135 lbs / 61 kg, Women: 95 lbs / 43 kg)
- 20/15 Calories on Assault Bike (Men/Women)
Time Cap: 20-25 minutes (Adjust based on athlete level)
WOD Movement Standards:
- Ring Muscle-ups: Begin with a full lockout (arms fully extended, feet off the ground). Transition from below the rings to a dip position above the rings. Finish with arms fully extended and locked out at the top. Kipping is allowed.
- Squat Cleans: The barbell starts on the floor. Lift the barbell in one fluid motion to the front rack position. A full squat (hip crease below the top of the knee) must be achieved. Stand to full extension with hips and knees locked out.
- Assault Bike Calories: Start pedaling and accumulate the specified number of calories.
Scaling Options for the WOD:
- Ring Muscle-ups:
- Reduce repetitions (e.g., 5-7 reps).
- Bar Muscle-ups (same reps).
- Chest-to-Bar Pull-ups (7-10 reps) + Ring Dips (7-10 reps) or Box Dips.
- Pull-ups (10-15 reps) + Push-ups (10-15 reps).
- Banded Muscle-up transitions.
- Squat Cleans:
- Reduce weight (e.g., Men: 115/95/75 lbs; Women: 75/65/55 lbs or less).
- Perform Power Cleans (with a smaller dip) followed by a Front Squat.
- Substitute with Dumbbell Squat Cleans (e.g., 2x 35/25 lbs dumbbells).
- Substitute with Hang Power Cleans (same weight or lighter).
- Assault Bike Calories:
- Reduce calories (e.g., 15/10 Cals).
- Substitute with Row Calories (20/15 Cals).
- Substitute with a 200m Run.
Cool-down (8-10 minutes)
- Perform static stretches focusing on:
- Shoulders (e.g., Pec stretch in doorway, Overhead triceps stretch)
- Hips (Pigeon pose, Spiderman stretch with rotation)
- Wrists (Wrist extensions/flexions)
- Lats (Lat stretch against a rig or bench)
- Hamstrings (Seated forward fold)
Score: Your score for this WOD is the total time taken to complete all 3 rounds. If you hit the time cap, record “TC” plus your completed rounds and repetitions (e.g., TC + 2 Rounds + 7 Muscle-ups + 5 Squat Cleans).
Push hard and start your week strong with “Monday Muscle & Metcon”!