Workout of the day

Today’s ‘Super Sunday Smash’ is a powerhouse designed to test your strength, endurance, and skill. Prepare to feel the burn, sweat it out, and bask in the glory of conquering this intense routine!

The workout of the day consists of:

5 Rounds for Time:

  • 5 Kipping Bar Muscle-Ups
  • 10 Deadlifts (225 lbs / 102 kg)
  • 15 Toes-to-Bar
  • 20 Wall Balls (20 lbs / 9 kg)
  • 25 Double-Unders

Scaling

Scale Down Options:

  • Jumping Pull-Ups for Kipping Bar Muscle-Ups
  • Deadlifts: Reduce weight to 155 lbs / 70 kg
  • Hanging Knee Raises for Toes-to-Bar
  • Wall Balls: Reduce weight to 14 lbs / 6.5 kg or perform air squats if no ball
  • Single-Unders for Double-Unders

No equipment

No Equipment Alternatives:

  • V-Up for Kipping Bar Muscle-Ups
  • Bodyweight Good Mornings for Deadlifts
  • Leg Raises for Toes-to-Bar
  • Air Squats for Wall Balls
  • High Knees for Double-Unders

Warmup

Dynamic Stretching (10 minutes):

  • Arm Circles
  • Leg Swings
  • Shoulder Rotations
  • Hip Rotations
  • Walking Lunges
  • High Knees
  • Butt Kickers

Cooldown

Static Stretching (10 minutes):

  • Hamstring Stretch
  • Shoulder Stretch
  • Quad Stretch
  • Tricep Stretch
  • Calf Stretch
  • Child’s Pose