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