Workout of the day

Get ready to ignite your weekend with the Saturday Surge workout! This high-intensity session is designed to push your limits and leave you feeling accomplished. With 12 rounds of 10 Dumbbell Hang Squat Cleans and 6 Kipping Handstand Push-Ups, you’ll challenge your strength, endurance, and agility, all in one explosive package. Strap in and get ready to surge ahead towards your fitness goals.

The workout of the day consists of:

For time:

  • 12 rounds of:
    • 10 Dumbbell Hang Squat Cleans (45 lb / 20 kg each hand)
    • 6 Kipping Handstand Push-Ups

Scaling

Beginners:

  • Use lighter dumbbells for the cleans.
  • Perform pike push-ups instead of handstand push-ups.

Intermediates:

  • Adjust dumbbell weight as needed.
  • Perform handstand push-ups with feet on a box.

RX:

  • Perform as prescribed.

No equipment

For those without equipment:

  • Perform air squats with a jump (to mimic the squat clean explosiveness).
  • Do pike push-ups or handstand push-ups against a wall.

Warmup

10 min AMRAP (As Many Rounds As Possible):

  • 30 sec Jumping Jacks
  • 10 Air Squats
  • 5 Pike Push-Ups
  • 5 Dumbbell Deadlifts (light weight)
  • 30 sec Plank Hold

Cooldown

10 min stretching session:

  • Shoulder stretches
  • Wrist flexor and extensor stretches
  • Hip flexor stretches
  • Quadriceps stretches
  • Hamstring stretches
  • Cobra stretch
  • Child’s Pose