Workout of the day

Time to tackle Super Strength Sunday! We’re kicking it off with a powerful strength session featuring Power Cleans. After that, we’ve got a classic 21-15-9 couplet of Deadlifts and Handstand Push-Ups to test your endurance and upper body strength. Gear up and let’s crush it!

The workout of the day consists of:

For Strength:
5x4 Power Cleans
For Time:

  • 21-15-9
    • Deadlifts (225 lbs / 102 kg)
    • Handstand Push-Ups

Scaling

  • For Power Cleans: Scale the weight as needed to maintain good form.
  • For Deadlifts: Scale the weight if needed, starting with 135 lbs / 61 kg.
  • For Handstand Push-Ups: Substitute with pike push-ups or regular push-ups if needed.

No equipment

  • Instead of Power Cleans: Do jump squats or kettlebell swings.
  • Instead of Deadlifts: Do single-leg Romanian deadlifts with a household item (e.g., a gallon of water).
  • Instead of Handstand Push-Ups: Do elevated pike push-ups or regular push-ups.

Warmup

  1. 5 minutes of light jogging or jump rope
  2. Dynamic stretching (arm circles, leg swings, trunk twists)
  3. 3 Rounds of:
  • 10 PVC pipe or broomstick pass-throughs
  • 10 Air Squats
  • 5 Inchworms with a push-up

Cooldown

  1. 5 minutes of easy cardio (walking or slow rowing)
  2. Static stretching:
  • Hamstring stretch (30 seconds each side)
  • Shoulder stretch (30 seconds each side)
  • Hip flexor stretch (30 seconds each side)
  1. Deep breathing exercises