Workout of the day
Get ready to challenge every part of your fitness game with the ‘Supercharged Saturday Smackdown’! This WOD is designed to push your limits with a combination of heavy lifts, gymnastic moves, and cardio-pumping exercises. We’ll start with a dynamic warmup to get you prepped and ready, crush the main workout, and finish with a thorough cooldown to ensure you recover well. Let’s do this!
The workout of the day consists of:
For time:
- 50 Deadlifts (115 lb / 52 kg)
- 50 Walking Lunges
- 40 Back Squats (115 lb / 52 kg)
- 40 Toes to Bar
- 30 Power Cleans (115 lb / 52 kg)
- 30 Burpee Box Jump Overs (24 inches / 61 cm)
- 20 Thrusters (115 lb / 52 kg)
- 20 Triple-Unders
Scaling
- Deadlifts: Scale to 85 lb / 39 kg or 65 lb / 29 kg based on your fitness level.
- Toes to Bar: Scale to knee raises or sit-ups.
- Power Cleans & Thrusters: Scale to 85 lb / 39 kg or 65 lb / 29 kg.
- Triple-Unders: Scale to Double-Unders or Single-Unders.
- Burpee Box Jump Overs: Scale to Burpee Step-Ups.
No equipment
- Deadlifts: Use a heavy backpack filled with books or water jugs.
- Walking Lunges: Bodyweight lunges or holding any heavy object.
- Back Squats: Air squats or holding a heavy object behind the neck.
- Toes to Bar: Laying on your back and touching your toes.
- Power Cleans: Use a heavy backpack or any heavy object.
- Thrusters: Use a heavy backpack or fill two water bottles and hold them in each hand.
- Box Jump Overs: Use stairs or any elevated platform.
- Triple-Unders: High knees or tuck jumps.
Warmup
5 minutes of light cardio (jogging or rowing) Dynamic stretches:
- 10 Arm Circles (each direction)
- 10 Leg Swings (each leg)
- 10 Walking Lunges (without weight)
- 10 Air Squats
- 10 Inch Worms with a push-up
Cooldown
Static stretches:
- Hamstring stretch (1 minute per leg)
- Quad stretch (1 minute per leg)
- Shoulder stretch (1 minute per arm)
- Triceps stretch (1 minute per arm)
- Calf stretch (1 minute per leg) Finish with 5 minutes of deep breathing or meditation
