Workout of the day

Get ready to crush it with the “Super Sunday Smash”! This high-intensity workout will challenge your strength, endurance, and grit. Let’s dig deep and push through those reps! Remember to pace yourself and focus on good form, especially as the reps increase!

The workout of the day consists of:

For time:

  • 3-6-9-12-15-18-21 Hang Power Clean (135 lb / 95 lb)
  • 6-12-18-24-30-36-42 Sit-Ups
  • 3-6-9-12-15-18-21 Burpees

Scaling

Scale Hang Power Clean weight to 95 lb / 65 lb (43 kg / 29 kg) if needed. Do knee push-ups instead of regular burpees.

No equipment

  • Hang Power Cleans: Use a pair of dumbbells (45 lb / 20 kg) or kettlebells (35 lb / 16 kg) for the cleans. If no equipment, substitute with 21-42-63-84-105-126-147 jumping air squats.
  • Sit-Ups: Perform crunches instead.
  • Burpees: Perform 3-6-9-12-15-18-21 Jumping jacks instead.

Warmup

  • 5 mins easy row or jog
  • 2 rounds:
    • 10 PVC pipe pass-throughs
    • 10 Air Squats
    • 10 Arm Circles (each direction)
  • Stretching:
    • Shoulder Stretch
    • Hamstring Stretch
    • Dynamic Hip Flexor Stretch

Cooldown

  • 5 mins slow walk to bring your heart rate down
  • 2 rounds:
    • Pigeon Pose (1 min each side)
    • Child’s Pose (1 min)
    • Forward Fold (1 min)
  • Stretching:
    • Triceps Stretch
    • Quad Stretch
    • Calf Stretch