Workout of the day

Get ready for an invigorating challenge with our ‘Super Sunday Sizzler’! This workout is designed to test your endurance, strength, and mental toughness. Whether you’re an experienced athlete or just starting, this high-intensity routine can be scaled to meet your needs. Let’s crush it together!

The workout of the day consists of:

3 rounds for time of:

  • 100 Air Squats
  • 25 L-Sit Pull-Up
  • 30 Handstand Push-Ups

Scaling

  1. For L-Sit Pull-Ups, you can do regular pull-ups or band-assisted pull-ups if L-sits are too difficult.
  2. For Handstand Push-Ups, you can do pike push-ups or regular push-ups if needed.
  3. Reduce the reps to 75 Air Squats, 15 L-Sit Pull-Ups, and 20 Handstand Push-Ups if the workout volume is too high for you.

No equipment

  1. Instead of L-Sit Pull-Ups, you can do bent-over rows with a household item like a backpack filled with books.
  2. Instead of Handstand Push-Ups, try pike push-ups with your feet on a sturdy chair or elevated surface.
  3. Air Squats can be performed regardless of equipment.

Warmup

  1. Jog in place for 3 minutes
  2. 2 rounds of:
    • 10 Arm Circles (forward and backward)
    • 10 Leg Swings (each leg)
    • 10 World’s Greatest Stretch (each side)
  3. Stretching:
    • Hamstring Stretch (30 seconds each side)
    • Shoulder Stretch (30 seconds each side)

Cooldown

  1. Walk around for 2-3 minutes to bring heart rate down
  2. Stretching:
    • Standing Forward Bend (1 minute)
    • Seated Forward Fold (1 minute)
    • Child’s Pose (1 minute)
    • Shoulder Stretch against wall (1 minute each side)