Workout of the day

Prepare for a total body Sunday Smackdown! Today we’re combining strength work with a fast-paced, high-intensity WOD that’ll test your limits. First, we focus on building power with Squat Cleans. Then, we dive into a descending rep scheme pairing Squat Cleans with Pull-Ups. Let’s crush this and set the tone for a powerful week!

The workout of the day consists of:

Strength:

5x3 Squat Cleans

WOD:

For Time: 10-9-8-7-6-5-4-3-2-1

  • Squat Cleans (135/95 lbs or 61/43 kg)
  • Pull-Ups

Scaling

  • Squat Cleans: Scale weight to 95/65 lbs (43/29 kg), or use a dumbbell.
  • Pull-Ups: Use a band for assistance or do Ring Rows.

No equipment

  • Squat Cleans: Use a backpack filled with books or do Goblet Squats with a household item.
  • Pull-Ups: Perform Bent-Over Rows using a backpack filled with books.

Warmup

  1. 5 Minutes of Light Jogging/Rowing
  2. Dynamic Stretches: Arm Circles, Leg Swings, Torso Twists
  3. 3 Rounds:
    • 10 Air Squats
    • 10 Walking Lunges
    • 10 Scapular Pull-Ups

Cooldown

  1. 5 Minutes of Light Jogging/Rowing
  2. Static Stretches:
    • Hamstring Stretch
    • Quadriceps Stretch
    • Shoulder Stretch
    • Lat Stretch
  3. 2 Minutes Deep Breathing