Workout of the day

Introduction:

It’s Saturday, and we’re bringing the heat with a workout that challenges both your conditioning and strength. Over four rounds, you’ll tackle fast-paced double unders, core-burning sit-ups, and heavy power snatches. This workout is all about maintaining intensity and focus as the rounds go on. Stay sharp, push through each set, and finish your week with a strong performance. Let’s crush this Saturday session!

The workout of the day consists of:

For this workout, we challenge your conditioning and strength through four rounds of varied intensity:

  1. 50 Double Unders
  2. 30 Sit-Ups
  3. 10 Power Snatches (95 lb/43 kg for men, 65 lb/29 kg for women)

Scaling

For those needing modifications:

  1. Double Unders -> 100 Single Unders
  2. Sit-Ups -> 20 Sit-Ups
  3. Power Snatches -> 10 Hang Power Snatches (lighter weight
  • 65 lb/29 kg for men, 45 lb/20 kg for women)

No equipment

If you don’t have equipment:

  • Double Unders -> 50 Lateral hops over a line on the ground
  • Sit-Ups -> Stay as is
  • Power Snatches -> 10 Burpees with a tuck jump

Warmup

  1. 400m light jog or 2 minutes of high knees
  2. 2 Sets of 10 Arm Circles (forward and backward)
  3. 2 Sets of 10 Inch Worms
  4. 2 Sets of 5 Burpees
  5. Stretching: Hamstring stretch, Quad stretch, Shoulder stretch

Cooldown

  1. 2 minutes of walking or light jogging
  2. 5 minutes of full-body stretching:
  • Hamstring stretch
  • Quad stretch
  • Shoulder stretch
  • Tricep stretch
  • Cat-Cow stretch