Workout of the day

Welcome to the Slammin’ Saturday Showdown! Get ready to sweat it out with this high-intensity workout. You’ll be pushing through ball slams, kettlebell swings, box jumps, wall balls, and burpees, with short rests in between to catch your breath. Let’s see how many rounds you can crush in 12 minutes!

The workout of the day consists of:

Complete as many rounds as possible in 12 minutes of:

  • 5 Ball Slams (90 lb / 46 kg)
  • 10 Kettlebell Swings (53 lb / 24 kg)
  • 15 Box Jumps (24/20 inches)
  • 20 Wall Balls (20 lb / 9 kg)
  • 30 seconds Rest
  • 1 minute Burpees

Scaling

  1. Ball Slams: Scale weight to 40 lb / 18 kg or use a lighter medicine ball
  2. Kettlebell Swings: Scale weight to 35 lb / 16 kg or use a dumbbell
  3. Box Jumps: Step-ups if jumps are not possible
  4. Wall Balls: Use a lighter ball or perform air squats
  5. Burpees: Perform as up-downs or step-back burpees if full burpees are not possible

No equipment

  1. Ball Slams: Towel slams or bodyweight squats
  2. Kettlebell Swings: Use a backpack filled with books
  3. Box Jumps: Perform step-ups on stairs or a sturdy chair
  4. Wall Balls: Use a backpack as a makeshift med ball or perform air squats
  5. Burpees: Perform sprawls if space is limited

Warmup

  1. Jump Rope - 2 minutes
  2. Dynamic Stretching (Arm Circles, Leg Swings) - 5 minutes
  3. Light Kettlebell Swings - 2 sets of 10 reps with light weight
  4. Box Step-ups - 2 sets of 10 reps
  5. Air Squats - 2 sets of 15 reps

Cooldown

  1. Walk for 3 minutes to lower heart rate
  2. Pigeon Stretch - 1 minute per side
  3. Hamstring Stretch - 1 minute per side
  4. Shoulder Stretch - 1 minute per side
  5. Child’s Pose - 1 minute