Workout of the day

Ready to power up your Sunday? Welcome to the ‘Sunday Shredder: Press Power!’ workout designed to max out your shoulder strength and boost your endurance with a mix of strength and high-intensity training. Let’s get started and crush today’s WOD!

The workout of the day consists of:

Strength

  • Shoulder Press
    • 3 sets of 5 reps at 122 lbs (55 kg)
  • Push Press
    • 3 sets of 5 reps at 111 lbs (50 kg)
  • Push Jerks
    • 3 sets of 5 reps at 100 lbs (45 kg)

AMRAP (12 mins)

  • 10 Shoulder to Overhead (60 lbs / 27 kg)
  • 15 Box jumps (24/20 inches)
  • 20 Sit-ups

For time:

  • 15-12-9 of:
    • Deadlifts (135 lbs / 61 kg)
    • Toes-to-bar

Scaling

  1. Shoulder Press: Use a lighter weight if needed.
  2. Push Press: Use a lighter weight if needed.
  3. Push Jerks: Use a lighter weight if needed.
  4. Box Jumps: Step-ups can be used as an alternative.
  5. Deadlifts: Use a lighter weight or substitute with kettlebell deadlifts.
  6. Toes-to-bar: Perform knee raises or leg raises as an alternative.

No equipment

  1. Shoulder Press: Use household items like water jugs or perform pike push-ups.
  2. Push Press: Use household items like water jugs or perform push-ups.
  3. Push Jerks: Use household items like water jugs or perform jump squats.
  4. Box jumps: Use a sturdy chair or perform step-ups on stairs.
  5. Deadlifts: Use a duffle bag filled with books or perform single-leg Romanian deadlifts.
  6. Toes-to-bar: Perform hollow body holds or V-ups.

Warmup

  1. 5 minutes of light cardio (jog, jump rope)
  2. 10 Arm Circles (forward and backward)
  3. 10 Shoulder Pass-Throughs with PVC or broomstick
  4. 10 Scapular Push-Ups
  5. 10 PVC Overhead Squats

Cooldown

  1. Shoulder Stretch (30 seconds each side)
  2. Triceps Stretch (30 seconds each side)
  3. Cat-Cow Pose (1 minute)
  4. Child’s Pose (1 minute)
  5. Seated Forward Bend (1 minute)