Workout of the day

Get ready for the “Supercharged Saturday Smackdown”! This high-intensity WOD is going to push you to your limits with a mix of weightlifting and cardio. Whether you’re speeding through the double unders or grinding through the power snatches, keep your form tight and your heart rate high. Let’s crush it!

The workout of the day consists of:

For Time:

  • 20 Push Jerks (125 lb / 57 kg)
  • 40 Double Unders
  • 20 Push Jerks (125 lb / 57 kg)
  • 25 Burpees
  • 25 Front Squats (125 lb / 57 kg)
  • 40 Double Unders
  • 30 Power Snatches (125 lb / 57 kg)

Scaling

Push Jerks:

  • Beginners: Use an empty barbell (45 lb / 20 kg) or a lighter weight as needed.
  • Intermediates: Use 95 lb / 43 kg

Double Unders:

  • Beginners: Perform 60 Single Unders or 30 Jumping Jacks

Burpees:

  • Beginners: Perform 15 Burpees or 20 Up-Downs (similar to burpees, but without the push-up)

Front Squats:

  • Beginners: Use an empty barbell (45 lb / 20 kg) or a lighter weight as needed.
  • Intermediates: Use 95 lb / 43 kg

Power Snatches:

  • Beginners: Use an empty barbell (45 lb / 20 kg) or a lighter weight as needed.
  • Intermediates: Use 75 lb / 34 kg

No equipment

Push Jerks:

  • Bodyweight: Strict Handstand Push-ups or Pike Push-ups
  • Home Equipment: Dumbbell Push Jerks (if you have dumbbells)

Double Unders:

  • Bodyweight: High Knees
  • Home Equipment: Towel Slams (simulate the motion of a jump rope using a towel)

Burpees:

  • Bodyweight: Same move can be done anywhere

Front Squats:

  • Bodyweight: Air Squats
  • Home Equipment: Goblet Squats using a heavy household item (e.g., a backpack filled with books)

Power Snatches:

  • Bodyweight: Jumping Air Squats
  • Home Equipment: Single-arm Dumbbell Snatches (if you have a dumbbell)

Warmup

  1. 10-minutes light cardio (jogging, rowing, or biking)
  2. 3 rounds of the following:
    • 10 Pass-throughs with PVC
    • 10 Overhead Squats with PVC
    • 10 Scapular Push-ups
    • 10 Air Squats
  3. Mobility:
    • 1 min Shoulder dislocates with band
    • 1 min Couch stretch (each leg)
    • 1 min Hip flexor stretch (each leg)

Cooldown

  1. 5 minutes of light cardio (walking, slow biking or rowing)
  2. Stretching, holding each for 45 seconds:
    • Child’s Pose
    • Pigeon Pose (each leg)
    • Thread the Needle (each side)
    • Forward Fold
  3. Decompression:
    • 1 min Hang from Bar
    • 1 min Deep Squat Hold