Workout of the day

Today is all about building strength and pushing your limits with ‘Sunday Strength Surge’. This challenging workout combines upper body strength, core stability, and explosive power. Perfect to energize your weekend and take your fitness to the next level!

The workout of the day consists of:

5 Rounds for Time:

  • 1 L-Sit Rope Climb (15 ft/4.5m)
  • 5 Parallette Handstand Push-ups
  • 10 Dumbbell Power Snatches (45 lbs/20 kg)

Scaling

  1. L-Sit Rope Climb:
  • Scale to a regular rope climb
  • Kneeling rope climb (starting from knees, climb partway up)
  • Towel or rope pull-ups
  1. Parallette Handstand Push-ups:
  • Scale to regular handstand push-ups
  • Pike push-ups on a box
  • Regular push-ups
  1. Dumbbell Power Snatches (45 lbs/20 kg):
  • Scale weight to 20 lbs/10 kg per dumbbell
  • Use a single dumbbell for all reps (alternate arms)

No equipment

  1. L-Sit Rope Climb:
  • Table Rows or Towel Pull-Ups from a sturdy door or beam
  1. Parallette Handstand Push-ups:
  • Pike push-ups with feet elevated on a chair
  1. Dumbbell Power Snatches:
  • Use a filled backpack or water jug for the snatch movements

Warmup

  1. General Warm-up (5 minutes):
  • Jog in Place or Jump Rope
  1. Dynamic Stretching (5-10 minutes):
  • Arm Circles (1 minute)
  • Leg Swings (Front to Back, Side to Side) (1 minute each side)
  • Spiderman Stretch (1 minute each side)
  1. Specific Warm-up (5-10 minutes):
  • 2-3 sets of:
    • 5 Scapular Pull-ups
    • 5-10 PVC or Broomstick Pass-Throughs
    • 5-10 Pike Push-ups
    • 5-10 Dumbbell Deadlifts

Cooldown

  1. General Cool-down (5 minutes):
  • Walk or Light Jog
  1. Static Stretching (5-10 minutes):
  • Child’s Pose (1-2 minutes)
  • Seated Forward Bend (1-2 minutes)
  • Pigeon Pose (1-2 minutes each side)
  • Shoulder Stretch across the body (1-2 minutes each side)
  • Lat Stretch against a wall (1-2 minutes each side)