Workout of the day

We’re turning up the heat with the ‘Sunday Strength Special’! This WOD is designed to test both your strength and endurance with a combo of Deadlifts and Push-Ups. Let’s get ready to crush this 10-round beast. Pace yourself, focus on form, and push through to the end!

The workout of the day consists of:

10 rounds for time of:

  • 15 Deadlifts (135 lb / 61 kg)
  • 15 Push-Ups

Scaling

  1. Deadlifts:
    • Beginners: 95 lb / 43 kg
    • Intermediate: 115 lb / 52 kg
    • Advanced: 135 lb / 61 kg
  2. Push-Ups:
    • Knee Push-Ups for beginners
    • Elevated Push-Ups (hands on a box or bench) for intermediate
    • Regular Push-Ups or Hands-Release Push-Ups for RX

No equipment

  1. Deadlifts: Substitute with Glute Bridges (20 reps) if no weights are available.
  2. Push-Ups: If unable to do regular Push-Ups, perform them against a wall or on an elevated surface, like a sturdy chair or bench.

Warmup

  1. 3-minute light jog or jump rope
  2. 2 rounds of:
  • 10 Air Squats
  • 10 Scapular Push-Ups
  • 5 Inchworms
  1. Mobility: 1-minute hamstring stretch (each leg), 1-minute shoulder pass-throughs with a PVC pipe or broomstick

Cooldown

  1. 3-minute light jog or walk
  2. 2 rounds of:
  • 10 Cat-Cow Stretches
  • 10 Child’s Pose to Cobra
  1. Stretching: 1-minute hamstring stretch (each leg), 1-minute chest/shoulder stretch