Workout of the day

Hey athletes! Welcome to the ‘Sunday Power Cleans’ workout. We’re dialing in on form and raw power with double kettlebell cleans today. Push through each round and feel the burn. Let’s power up this Sunday!

The workout of the day consists of:

10 rounds for time of:

  • 10-9-8-7-6-5-4-3-2-1 reps of Double Kettlebell Clean (35 lbs / 16 kg kettlebells)

Scaling

  • Beginners:

    • Use lighter weights if necessary (18 lbs / 8 kg or 26 lbs / 12 kg)

  • Intermediate:

    • Use the prescribed weight but reduce the rounds to 3-4 rounds if needed

  • RX:

    • Use prescribed weights and complete all 5 rounds

No equipment

  • If no kettlebells are available, substitute with:
    • Dumbbell Clean (use equivalent weights if possible)
    • Backpack Clean (load a backpack with books or heavy objects)
    • Bodyweight: Burpees (if no weights are available)

Warmup

  1. 5 minutes of light cardio (jogging, jumping jacks, or rowing)
  2. Dynamic stretches (arm circles, leg swings, hip circles)
  3. 3 rounds of:
    • 10 Air Squats
    • 10 Kettlebell Swings (light weight or bodyweight)
    • 10 Lunges

Cooldown

  1. 3-5 minutes of slow jogging or walking to bring the heart rate down
  2. Static stretching:
    • Hamstring stretch (30 seconds per leg)
    • Quad stretch (30 seconds per leg)
    • Shoulder stretch (30 seconds per arm)
    • Hip flexor stretch (30 seconds per side)
  3. Deep breathing exercises (2-3 minutes)