Workout of the day

Here’s Saturday Circuit: an intense, time-focused workout designed to hit every major muscle group. You’ll cycle through five challenging stations, including core, upper body push and pull, with minimal rest. Aim for max reps and maintain form. Prepare for a blend of endurance and strength training. Let’s get after it!

The workout of the day consists of:

4 rounds for time of:

  • 1 minute V-ups
  • 1 minute Shoulder Press (111 lb / 50 kg, 67 lb / 30 kg)
  • 1 minute Bent Over Barbell Row (111 lb / 50 kg, 67 lb / 30 kg)
  • 1 minute Push-Ups
  • 1 minute Rest

Scaling

For beginners, reduce the weight: Shoulder Press (45 lb / 20 kg, 35 lb / 15 kg), Bent Over Barbell Row (45 lb / 20 kg, 35 lb / 15 kg). Intermediate athletes use prescribed weights. RX athletes may increase weight if the prescribed weights are not challenging.

No equipment

For V-ups, if unable to perform use sit-ups. For Shoulder Press and Bent Over Barbell Row, use water bottles or a backpack filled with books as weights if barbells are not available. Instead of push-ups, do knee push-ups or incline push-ups using a chair or wall to decrease difficulty.

Warmup

3 rounds of:

  • 30 seconds jumping jacks
  • 30 seconds air squats
  • 30 seconds dynamic chest stretches
  • 30 seconds spiderman lunges

Cooldown

2 rounds of:

  • 30 seconds each side twisted cross stretch
  • 30 seconds child’s pose
  • 1 minute pigeon pose each side