top of page
Search

Monday Power Surge: Full-Body Strength & Endurance

Date: Monday, March 10, 2025


Duration: 45 minutes

Focus: Maximal strength, explosive power, and metabolic conditioning

Equipment: Kettlebell, dumbbell, bodyweight


Warm-Up (10 minutes)

  1. Dynamic Jump Rope Mimic (2 minutes) – Demo

  2. Bodyweight Squats (1 minute) – Demo

  3. High Knees (1 minute) – Demo

  4. Leg Swings (30 sec/side) – Demo

  5. Bear Crawl (1 minute) – Demo

Main Workout: Power Complex (25 minutes)

3 rounds | 45 sec work / 15 sec rest


Complex 1: Explosive Power

  1. Kettlebell Clean + Thruster (8/side) – Demo

  2. Plyo Lunges (12 total) – Demo


Complex 2: Strength Endurance

  1. Dumbbell Renegade Rows (10 total) – Demo

  2. Single-Arm Kettlebell Swing (15/side) – Demo


Complex 3: Core & Stability

  1. Side Plank Rotations (10/side) – Demo

  2. Hollow Body Hold Pulses (30 sec) – Demo


Rest 60 seconds between rounds.


Optional Advanced Tier: The Crucible (8 minutes)

2 rounds | No rest:

  1. Double Kettlebell Front Squat (10 reps) – Heavy load

  2. Burpee Broad Jump (10 reps) – Demo


Finisher: MetCon Burner (7 minutes)


AMRAP (As Many Rounds As Possible):

  • 10 Kettlebell Swings – Demo

  • 15 Mountain Climbers – Demo

  • 5 Burpees – Demo

Cool-Down (10 minutes)

  1. Child’s Pose (1 minute) – Demo

  2. 90/90 Hip Stretch (1 minute/side) – Demo

  3. Standing Forward Fold (1 minute) – Demo

  4. Box Breathing (2 minutes) – Demo


Focus & Benefits

  • Explosive Power: Kettlebell cleans and plyo lunges fire fast-twitch muscles for athletic performance.

  • Strength Endurance: High-rep complexes build stamina in major muscle groups.

  • Metabolic Conditioning: Finisher torches 400-500kcal via compound movements.

  • Core Stability: Side planks and hollow body holds improve posture and balance.

Pro Tip:

Mind Over Matter Start your week with a positive mindset. Before your workout, take 5 minutes to visualize yourself crushing each exercise. This mental preparation can boost motivation and performance by up to 20% (Source: Sports Psychology Journal). Additionally, prioritize sleep this week by aiming for 7-9 hours each night. Adequate rest enhances muscle recovery and boosts metabolism, ensuring you get the most out of your workouts.

Reminder:


If you're looking for a more intense or varied workout, check out our archive of workouts for previous high-intensity MetCon sessions and strength training routines. Stay flexible and mix up your routine to avoid plateaus! 🌟


Crush your Monday! 💪🔥

bottom of page