Workout of the day

Get ready for an intense and explosive workout with our Sunday Supernova! This WOD is going to test your endurance, strength, and willpower. Push through the runs, kettlebell swings, and pull-ups to maximize your reps in 22 minutes. Let’s aim high and crush it!

The workout of the day consists of:

Complete as many reps as possible in 22 minutes:

  1. 1200 meters Run
  2. 50 Kettlebell Swings (1.5 pood/24kg/53lb)
  3. 30 Pull-Ups
  4. 800 meters Run
  5. 35 Kettlebell Swings (1.5 pood/24kg/53lb)
  6. 20 Pull-Ups
  7. 400 meters Run
  8. 20 Kettlebell Swings (1.5 pood/24kg/53lb)
  9. 10 Pull-Ups

Scaling

  1. Substitute Kettlebell Swings with Dumbbell Swings (24kg/53lb per hand).
  2. Substitute Pull-Ups with Jumping Pull-Ups or Banded Pull-Ups.
  3. Scale runs to 800m, 400m, and 200m respectively for those struggling with running distance.

No equipment

  1. Substitute Kettlebell Swings with Backpack Swings (Fill a backpack with books or other heavy items).
  2. Substitute Pull-Ups with Bent Over Rows (Using household items like water jugs).
  3. Replace runs with high knees (1:1 ratio for the time it would take to run approximately).

Warmup

  1. 400 meters easy jog
  2. 2 rounds of:
  • 10 Arm Circles (each direction)
  • 10 Leg Swings (each leg)
  • 10 Air Squats
  1. 10 minutes of dynamic stretching:
  • Hamstring stretch
  • Hip flexor stretch
  • Shoulder pass-throughs

Cooldown

  1. 5 minutes slow walk
  2. 3 rounds of:
  • 10 Cat-Cow stretches
  • 10 Child’s Pose stretches
  1. Static stretches:
  • Hamstring stretch (30 seconds each leg)
  • Quad stretch (30 seconds each leg)
  • Shoulder stretch (30 seconds each side)