Workout of the day
Let’s kick off this Sunday with a rhythm that syncs your strength and endurance! Gear up for ‘Sunday Syncopation’ where every move is a beat that gets you closer to fitness finesse. Prepare to challenge your limits and stride through a symphony of functional movements. Time to create your own tempo!
The workout of the day consists of:
Complete 4 rounds for time of:
- 15 Burpees
- 12 Pull-Ups
- 12 Shoulder to Overhead (115 lb / 52 kg for men, 85 lb / 39 kg for women)
- 24 Kettlebell Swings (1.5 pood / 24 kg for men, 1 pood / 16 kg for women)
- 30 seconds Handstand Hold
Scaling
For beginners, scale as follows:
- Reduce Burpees to 8 reps
- Assisted Pull-Ups or Ring Rows
- Shoulder to Overhead with lighter weight (75 lb / 55 lb)
- Lighter Kettlebell (1 pood / 0.75 pood)
- Wall Walks or a 20-second High Plank hold instead of Handstand
No equipment
For those without equipment:
- Burpees remain the same
- Pull-Ups can be substituted with Body Rows using a sturdy table or Towel Pull-Ups on a door
- Shoulder to Overhead with a heavy book or gallon jug
- Kettlebell Swings with a backpack filled with books or bottles of water
- Handstand Hold can be a Wall Walk Hold or High Plank
Warmup
Start with a 5-minute jog to get your heart rate up. Follow this with:
- 10 Arm Circles (Both Directions)
- 10 Leg Swings (Each Leg)
- 10 Scapular Pull-Ups
- 10 Air Squats
- 10 Good Mornings
- 10 Presses with an empty bar or PVC
Cooldown
Cool down with 5 minutes of walking followed by static stretching:
- Pigeon Pose (1 minute per leg)
- Shoulder Stretch (1 minute per arm)
- Downward Dog (1 minute)
- Child’s Pose (1 minute)
