Warmup
General Warmup (5 min)
- 400m easy jog or 2 min row
- 30 sec jumping jacks
- 30 sec high knees
- 30 sec butt kicks
Dynamic Stretching (5 min)
- 10 leg swings each leg (front-to-back, side-to-side)
- 10 arm circles each direction
- 10 walking lunges with torso twist
- 10 inchworms with push-up
- 10 Cossack squats
- 10 Spiderman lunges with reach
Mobility (5 min)
- 1 min pigeon pose each side
- 30 sec pancake stretch
- 1 min couch stretch each side
- 30 sec downward dog to cobra flow (x5)
Activation (5 min)
- 10 air squats
- 10 push-ups
- 10 glute bridges
- 10 scap pull-ups
- 10 PVC pass-throughs
Strength
Sunday is traditionally a rest or active recovery day, but since we're training today, we'll do a light aerobic/skill focus with no heavy loading.
Skill Work - EMOM 10 minutes:
- Min 1: 20 sec hollow hold
- Min 2: 20 sec arch hold
Alternate for the full 10 minutes. Focus on tight midline and quality positions. This complements yesterday's chipper by reinforcing core stability without taxing already-fatigued muscles.
Workout
"Sunday Stroll"
For time (with a 30-minute cap):
- 2000m row or 2400m bike erg
- 100 double-unders
- 800m run
- 100 double-unders
- 2000m row or 2400m bike erg
Scaling: Sub 200 single-unders for double-unders. Reduce distances by 25% if needed.
Intent: Steady, conversational pace. This is an aerobic flush, not a redline effort. Keep heart rate in Zone 2-3. If you can't hold a short conversation, slow down.
Summary
Active recovery Sunday featuring a low-impact aerobic metcon paired with midline skill work. The goal today is to flush out yesterday's chipper, promote blood flow, and prep the body for Monday's cleans. Prioritize movement quality, breathing, and recovery over intensity. Hydrate well and get a solid night's sleep.