Workout of the day

Get ready for Sunday Strength Surge! This workout will challenge your strength and gymnastic skills with a mix of heavy lifting and bodyweight movements. Gear up for a powerful session that will leave you feeling accomplished and strong.

The workout of the day consists of:

4 rounds for time of:

  • 5 Deadlifts (80% 1RM)
  • 5 Ring Muscle-Ups
  • 5 Handstand Push-Ups
  • 7 Knees to Elbows

Scaling

  • Deadlifts: Scale weight to 60% 1RM or use kettlebell deadlifts (53 lbs/24 kg)
  • Ring Muscle-Ups: Jumping ring muscle-ups or chest-to-bar pull-ups
  • Handstand Push-Ups: Box handstand push-ups or pike push-ups
  • Knees to Elbows: Hanging knee raises or lying knee tucks

No equipment

  • Deadlifts: Try using a heavy backpack or a duffle bag
  • Ring Muscle-Ups: Use a sturdy door frame for pull-ups
  • Handstand Push-Ups: Try incline push-ups using a stable surface
  • Knees to Elbows: Sit-ups or crunches

Warmup

  1. 400m jog or 2 minutes of high knees
  2. Dynamic stretches (leg swings, arm circles, hip openers)
  3. 3 rounds of:
  • 5 inchworms
  • 10 PVC pass-throughs
  • 10 air squats

Cooldown

  1. 400m walk or 2 minutes of light jogging
  2. Static stretches:
  • Hamstring stretch (30 seconds each side)
  • Shoulder stretch (30 seconds each side)
  • Chest opener stretch (30 seconds)
  1. Deep breathing and relaxation for 2 minutes