Workout of the day

Get moving with the ‘Supercharged Saturday Slam’ WOD! This bodyweight workout is perfect for building endurance, strength, and mental toughness. Let’s have some fun and get those hearts pumping!

The workout of the day consists of:

For Time:

  • 11-10-9-8-7-6-5-4-3-2-1 Bodyweight Squats
  • 11-10-9-8-7-6-5-4-3-2-1 Push-Ups
  • 11-10-9-8-7-6-5-4-3-2-1 Burpees
  • 250m Run after each round ( this means you’ll run after completing the sets of 11, 10, 9, 8, 7, 6, 5, 4, 3, 2, and 1 repetitions )

Scaling

  1. Bodyweight Squats:
    • Beginners: Perform squats using a chair for support.
  2. Push-Ups:
    • Beginners: Perform push-ups on knees.
  3. Burpees:
    • Beginners: Step back and step forward instead of jumping.
  4. Run Distance:
    • Beginners: 150m

No equipment

  1. Bodyweight Squats: Use a sturdy chair for support when needed.
  2. Push-Ups: Perform push-ups against a wall or on knees.
  3. Burpees: Break it down to step-back burpees without jumping.
  4. Run: Substitute with 1min of marching in place or 1min of jumping jacks.

Warmup

  1. 200m jog or 1min of jumping jacks
  2. 2 Rounds of:
    • 10 Arm Circles (5 each direction)
    • 10 Leg Swings (5 each leg)
    • 10 Air Squats
    • 5 Push-ups (on knees if needed)
  3. 1 Round of:
    • 5 Bodyweight Squats
    • 5 Push-ups
    • 5 Burpees

Cooldown

  1. 200m walk or light jog
  2. 2 Rounds of:
    • Butterfly Stretch (30 sec)
    • Child’s Pose (30 sec)
    • Triceps Stretch (30 sec each arm)
    • Downward Dog to Cobra Stretch (5 reps)