Workout of the day

Hey athletes! Gear up for an all-around strength session with our ‘Saturday Strength & Skill’ workout. You’ll be working on balance with single-leg deadlifts, building pushing power with dips, and strengthening your back with bent-over rows. Get ready to test your strength and skill!

The workout of the day consists of:

7 rounds for time of:

  • 10 Single-leg Deadlift (5 per leg, using a dumbbell)
  • 12 Dips
  • 15 Bent-over Rows (using a barbell or a pair of dumbbells)

Scaling

Scale Down:

  • Single-leg Deadlift without weights
  • Dips with feet on the ground for support
  • Bent-over Rows with lighter weights or bodyweight rows

Scale Up:

  • Single-leg Deadlift with heavier weights
  • Dips with feet elevated
  • Bent-over Rows with heavier weights

No equipment

For those without equipment:

  • Substitute Single-leg Deadlift with Single-leg Romanian Deadlifts (bodyweight)
  • Substitute Dips with Push-Ups
  • Substitute Bent-over Rows with Towel Rows (looping a towel around a pole)

Warmup

  1. 5 mins of light jogging or jumping jacks
  2. Dynamic stretches (leg swings, arm circles)
  3. 3 rounds of:
  • 5 Air Squats
  • 5 Push-Ups
  • 10 Banded Pull-Aparts or Air Rows
  • 10 Lunges (5 per leg)

Cooldown

  1. 5 mins of walking or slow rowing
  2. Static stretching:
  • Hamstring stretch (2 mins per side)
  • Triceps stretch (1 min per side)
  • Chest opener stretch (2 mins total)
  • Lat stretch (1 min per side)