Workout of the day

We’re kicking things up a notch with the Super Saturday Slam! This workout is all about pacing yourself and pushing through those pesky double unders. Get ready to challenge your shoulders, legs, and core with a combo of presses, swings, squats, and more. Let’s slam this WOD!

The workout of the day consists of:

For Time:

  • 21 Shoulder Press (75 lbs / 35 kg)
  • 21 Double Unders
  • 21 Kettlebell Swings (53 lbs / 24 kg)
  • 21 Double Unders
  • 21 Goblet Squats (53 lbs / 24 kg)
  • 21 Double Unders
  • 21 Mountain Climbers
  • 21 Double Unders

Scaling

Scale options for beginners or those looking for a lighter load:

  • Shoulder Press: 15 reps at 45 lbs / 20 kg
  • Kettlebell Swings: 15 reps at 35 lbs / 16 kg
  • Goblet Squats: 15 reps at 35 lbs / 16 kg
  • Double Unders: 21 Single Unders
  • Mountain Climbers: 15 reps

No equipment

For those without equipment:

  • Shoulder Press: Pike Push-Ups
  • Kettlebell Swings: Russian Twists
  • Goblet Squats: Air Squats
  • Double Unders: Single Unders or Lateral Line Hops
  • Mountain Climbers: Plank Shoulder Taps

Warmup

Dynamic Stretching - 5 minutes

  • Arm Circles: 1 minute
  • Leg Swings: 1 minute
  • Hip Circles: 1 minute
  • High Knees: 1 minute
  • Inch Worms: 1 minute Specific Warm-Up - 5 minutes
  • Lightweight Shoulder Press (PVC pipe or light weights): 2 minutes
  • Air Squats: 2 minutes
  • Single Unders: 1 minute

Cooldown

Cool Down - 5 minutes

  • Child’s Pose: 1 minute
  • Pigeon Pose: 1 minute per side
  • Downward Dog: 1 minute Static Stretching - 5 minutes
  • Shoulder Stretch: 2 minutes (1 minute per side)
  • Hamstring Stretch: 2 minutes (1 minute per side)
  • Quad Stretch: 1 minute