Workout of the day

Get ready for the “Saturday Slam” – a challenging full-body workout that will leave you sweating and feeling accomplished! This WOD combines a mix of strength, cardiovascular endurance, and bodyweight exercises that’ll test your limits. Let’s crush it together!

The workout of the day consists of:

For time:

  • 40 Pull-Ups
  • 400 meters Run
  • 60 Push-Ups
  • 1000 meters Row
  • 75 Air Squats
  • 3000 meters Bicycling

Scaling

Scale Pull-Ups: Use a band for assistance or perform ring rows Scale Push-Ups: Perform on knees or with hands elevated on a box Scale Run/Row/Cycling: Reduce distances by half as needed Scale Air Squats: Use a box or chair for assistance if needed

No equipment

  • Pull-Up Alternative: Bent-over rows with filled water jugs or a heavy backpack
  • Rowing Alternative: 50 high knees or 50 mountain climbers
  • Bicycling Alternative: 150 Jumping Jacks

Warmup

  1. 5 minutes of light jogging or brisk walking
  2. Dynamic stretching: arm circles, leg swings, high knees (2 minutes)
  3. 3 rounds of:
    • 5 Pull-Ups
    • 10 Push-Ups
    • 15 Air Squats

Cooldown

  1. 5 minutes of slow jogging or walking
  2. Static stretching:
    • Hamstring stretch
    • Shoulder stretch
    • Quadriceps stretch (30 seconds per side)
  3. Deep breathing exercises (2 minutes)