Workout of the day

Let’s power through this Sunday’s workout with Sunday’s Power AMRAP! Push your limits and maximize your rounds with intense back squats, ring muscle-ups, and tough atlas stones. Get ready to lift, pull, and grind! Are you in?

The workout of the day consists of:

Complete as many rounds as possible in 15 minutes:

  • 3 Back Squats (225 lb / 102.5 kg)
  • 2 Ring Muscle-ups
  • 1 Atlas Stone Ground to Shoulder (100% Body Weight)

Scaling

  1. Back Squats: Scale to 155 lb (70 kg) or perform front squats with a lighter barbell, kettlebell, or dumbbell.
  2. Ring Muscle-ups: Scale to jumping muscle-ups or 5 pull-ups + 5 dips.
  3. Atlas Stone: Use a kettlebell or dumbbell for ground to shoulder.

No equipment

  1. Back Squats: Perform goblet squats with a heavy backpack or single-leg squats.
  2. Ring Muscle-ups: Use a sturdy table for body rows and chair for dips.
  3. Atlas Stone: Use a filled suitcase or heavy laundry bag for ground to shoulder.

Warmup

  1. 5 minute light jog or jump rope
  2. Dynamic warm-up:
    • Arm Circles (1 minute)
    • Hip Circles (1 minute)
    • High Knees (1 minute)
    • Butt Kicks (1 minute)
  3. 3 Rounds of:
    • 10 Air Squats
    • 10 Push-ups
    • 15 Sit-ups

Cooldown

  1. 5 minute walk
  2. Static Stretching Cool Down:
    • Forward Fold (2 minutes)
    • Shoulder Stretch (1 minute each side)
    • Seated Forward Bend (2 minutes)
    • Figure Four Stretch (1 minute each side)