Workout of the day

Get ready for a fun and challenging workout with “Sunday Swingathon.” This WOD will test your endurance and strength with a mix of kettlebell movements, pull-ups, and running. Push yourself, scale as needed, and let’s crush it together!

The workout of the day consists of:

For time:

  • 800 meters Run
  • 28 Kettlebell Swings (70 lbs / 32 kg)
  • 28 Strict Pull-Ups
  • 28 Kettlebell Clean and Jerks (70 lbs / 32 kg)
  • 28 Strict Pull-Ups 800 meters Run

Scaling

  1. Running: Scale to 400 meters or 500 meters Row (if available)
  2. Kettlebell Swings: Reduce to 20 reps or use a lighter weight (35 lbs / 16 kg)
  3. Strict Pull-Ups: Use a band for assistance or perform Ring Rows
  4. Kettlebell Clean and Jerk: Perform Dumbbell Clean and Jerk (35 lbs / 16 kg) or use a lighter kettlebell

No equipment

  1. Running: High-Knees or Jump Rope for 5 Minutes
  2. Kettlebell Movements: Use household items such as a backpack filled with books or water jugs
  3. Pull-Ups: Perform Bent Over Rows with household items or Towel Rows by wrapping a towel around a sturdy post and pulling yourself up
  4. Clean and Jerk: Use a filled backpack or water jugs as a substitute for kettlebells or dumbbells

Warmup

  1. Jog 400 meters
  2. 10 Minutes Dynamic Stretching
  • Arm Circles
  • Leg Swings
  • Hip Circles
  1. 10 PVC Pipe Pass-Throughs
  2. 2 Rounds:
  • 10 Air Squats
  • 10 Push-Ups
  • 10 Kettlebell Deadlifts (Light Weight or Substitute)

Cooldown

  1. Walk 400 meters to cool down
  2. 5 Minutes Deep Breathing and Stretching
  • Forward Fold
  • Child’s Pose
  • Pigeon Stretch
  • Triceps Stretch
  • Shoulder Stretch
  1. Foam Rolling - Back and Shoulder Focus