Workout of the day

Get ready to push your limits with Saturday Smackdown! This intense workout features a mix of strength, gymnastics, and endurance. Whether you’re working with full gear or scaling down, this WOD is designed to challenge every athlete. Let’s crush it!

The workout of the day consists of:

5 rounds for time:

  • 15 Strict Handstand Push-Ups (or Deficit)
  • 15 Pull-Ups
  • 15 Ring Dips
  • 30 Air Squats
  • 400m Run

Scaling

Scale Options:

  • Handstand Push-Ups: Perform pike push-ups or hand-release push-ups.
  • Pull-Ups: Use a band or perform ring rows.
  • Ring Dips: Perform bench dips or stationary dips on a box.
  • 400m Run: Substitute with 500m row, 25 burpees, or 50 double-unders.

No equipment

Alternatives for those without equipment:

  • Handstand Push-Ups: Pike push-ups or elevate your feet on a sturdy chair.
  • Pull-Ups: Towel rows using a sturdy door or table.
  • Ring Dips: Tricep dips on a sturdy chair.
  • 400m Run: High knees in place for 2 minutes or stair climbs for 2 minutes with step downs.

Warmup

  1. 10 minutes of dynamic stretches (arm circles, leg swings, hip openers)
  2. 3 rounds of:
  • 10 PVC pass-throughs
  • 10 cat-cows
  • 200m jog
  1. 5 minutes of wall walks and kipping practice

Cooldown

  1. 5-minute walk to lower your heart rate
  2. 10 minutes of static stretches (triceps stretch, chest opener, hamstring stretch, quad stretch)
  3. 2 minutes of deep breathing exercises