Workout of the day
Kick off your Sunday with a bang! The “Sunday Strength Marathon” is designed to elevate your weekend workout routine. This demanding sequence of exercises will challenge your endurance, power, and resolve, setting a triumphant tone for the week ahead.
The workout of the day consists of:
For time:
- 20 calories Row
- 30 Wall Balls (20 lb / 9 kg)
- 20 Toes to Bars
- 30 Box Jumps (24 inches / 60 cm)
- 20 Sumo Deadlift High Pulls (3 poods / 48 kg)
- 30 Burpees
- 20 Shoulder Presses (135 lb / 61 kg)
- 120 feet Farmer’s Walk (160 lb / 72 kg pair)
Scaling
Intermediate:
- 15 calorie row
- 20 Wall Balls (14 lb / 6 kg)
- 15 Hanging Knee Raises
- 20 Box Jumps (20 inches / 51 cm)
- 20 Sumo Deadlift High Pulls (2 poods / 32 kg)
- 20 Burpees
- 15 Shoulder Presses (95 lb / 43 kg)
- 100 feet Farmer’s Walk (120 lb / 54 kg pair)
Beginner:
- 10 calorie row
- 15 Wall Balls (10 lb / 4.5 kg)
- 10 Sit-ups
- 15 Box Jumps/Step-ups (16 inches / 40 cm)
- 15 Sumo Deadlift High Pulls (1.5 poods / 24 kg)
- 15 Burpees
- 10 Shoulder Presses (65 lb / 30 kg)
- 80 feet Farmer’s Walk (80 lb / 36 kg pair)
No equipment
Without Equipment:
- 20 Burpees to simulate calories on row
- 30 Air Squats instead of Wall Balls
- 20 V-Ups instead of Toes to Bars
- 30 Tuck Jumps instead of Box Jumps
- 20 Kettlebell Swings with a backpack or gallon jug
- 30 Burpees (same as with equipment)
- 20 Pike Push-ups instead of Shoulder Press
- 120 feet Overhead Lunges with a gallon jug or heavy book
Warmup
10 minutes of:
- 2 minutes light jog or jump rope
- Dynamic leg swings (10 reps each leg)
- 10 air squats
- 5 inchworms with a push-up
- 10 scapular pull-ups
- 5 broad jumps
- Arm circles (10 forward, 10 backward)
- 5 half-kneeling single-arm dumbbell press each arm (light weight)
Cooldown
5-10 minutes of:
- Foam rolling (quads, hamstrings, back)
- Pigeon pose (1 minute each side)
- Butterfly stretch (1 minute)
- Shoulder stretches with a band or towel (30 seconds each arm)
- Downward Dog pose (1 minute)
- Child’s pose (1 minute)
