Workout of the day

Rise and shine, athletes! It’s Saturday, and that means it’s time for a stamina-building session that will set the tone for your weekend. Let’s chase those AMRAP dreams and push the envelope with today’s workout - Saturday Stamina Surge. We’ve upped the ante with a slightly longer AMRAP and some challenging exercises to get your muscles firing and your heart racing. Remember, consistency is key, so pace yourselves and focus on quality reps. Let’s surge ahead!

The workout of the day consists of:

Complete as many rounds as possible in 18 minutes of: 8 Burpee Box Jump Overs 6 V-ups 4 Strict Pull-Ups 8 Dumbbell Thrusters

Scaling

Intermediate:

  • Reduce box height or step up instead of jump
  • Perform sit-ups instead of V-ups
  • Use band for assisted pull-ups

Beginner:

  • Perform burpee step-overs
  • Do crunches instead of V-ups
  • Ring rows or banded pull-downs instead of pull-ups
  • Lighter weight for dumbbell thrusters or air squats

Always choose weights that allow you to maintain good form.

No equipment

If you don’t have equipment:

  • Substitute Burpee Box Jump Overs with Burpee Broad Jumps
  • V-ups can be replaced by regular sit-ups or crunches
  • Instead of Strict Pull-Ups, do Towel Rows using a sturdy door or Towel Pull-Ups
  • Use water bottles or packed backpack for Dumbbell Thrusters

Warmup

3 rounds:

  • 30 seconds Jump Rope
  • 10 Arm Circles (each direction)
  • 10 Leg Swings (each side)
  • 5 Inchworms with Push-Up
  • 10 Air Squats with a 2-second hold at the bottom

Cooldown

Spend 5-10 minutes stretching with emphasis on:

  • Hamstring Stretch
  • Quad Stretch
  • Shoulder Stretch
  • Lat Stretch
  • Pigeon Pose for Glutes