Workout of the day

Welcome to the Saturday Sweat Fest! This workout is designed to test your endurance, strength, and mental grit. Get ready to push yourself through a series of challenging movements that will leave you feeling accomplished and ready to tackle anything.

The workout of the day consists of:

For Time:

  • 50 Burpees
  • 1500-meter Run
  • 75 Hang Power Snatches (35 kg / 78 lbs, 25 kg / 56 lbs)
  • 1500-meter Run
  • 100 Sit-Ups

Scaling

  1. Modify the distance for the run to 1000 meters.
  2. Reduce the number of Hang Power Snatches to 50 and use a lighter weight (15 kg / 33 lbs, 10 kg / 22 lbs).
  3. Decrease the number of Sit-Ups to 50.
  4. Perform knee push-ups instead of regular push-ups if needed for the burpees.

No equipment

  1. Substitute the run with 3 minutes of high knees or jumping jacks.
  2. Instead of Hang Power Snatches, perform 75 air squats or use a backpack filled with books or heavy objects to simulate the weight.
  3. If no space for sit-ups, perform 100 Russian twists holding a water bottle or similar object as a weight.

Warmup

  • 5-minute light jog or stationary bike Dynamic Stretches:
  • Arm Circles (30 seconds forward, 30 seconds backward)
  • Leg Swings (30 seconds each leg)
  • Hip Circles (30 seconds each direction)
  • Torso Twists (30 seconds) Pre-Workout Drills:
  • 10 PVC Pipe Snatches
  • 5 Burpees (slow and controlled)

Cooldown

  • 3-minute slow walk or light jog to bring heart rate down Static Stretches:
  • Hamstring Stretch (1 minute each side)
  • Shoulder Stretch (1 minute each side)
  • Child’s Pose (2 minutes)
  • Hip Flexor Stretch (1 minute each side)