Workout of the day

Ready to blast through your workout with a mix of strength and cardio? This Sunday Power Surge will push you to your limits and leave you feeling accomplished! Get ready to lift and row your way to success.

The workout of the day consists of:

3 rounds for time of:

  • 15 Power Cleans (135 lb / 95 lb or 61 kg / 43 kg)
  • 400m row

Scaling

  1. Reduce the weight of the Power Cleans to 95 lb / 65 lb (43 kg / 29 kg)
  2. Substitute rowing with 400m run

No equipment

  1. Substitute Power Cleans with Dumbbell Cleans if you have dumbbells (35 lb each for men, 20 lb each for women)
  2. Substitute rowing with 400m run

Warmup

  1. 5 minutes of light jogging or jump rope
  2. Dynamic stretches:
    • Arm Circles (1 minute)
    • Leg Swings (1 minute)
  3. 3 rounds of:
    • 10 PVC Pass-Throughs
    • 10 Air Squats
    • 10 Scapular Push-Ups

Cooldown

  1. 400m easy jog or walk
  2. Stretching (hold each for 1-2 minutes):
    • Hamstring Stretch
    • Shoulder Stretch
    • Hip Flexor Stretch