Workout of the day

Prepare to feel unstoppable with Supercharged Saturday! This workout is going to test your endurance, strength, and grit. Remember, pacing yourself is key. Let’s crush this!

The workout of the day consists of:

For Time:

  • 300 meters Weighted Run (20 lbs / 9 kg, 12 lbs / 5 kg)
  • 20 Dumbbell Power Snatches (45 lbs / 20 kg, 30 lbs / 14 kg)
  • 30 Toes-to-Bar
  • 30 Box Jumps (24 inches / 61 cm, 20 inches / 51 cm)
  • 20 Thrusters (45 lbs / 20 kg, 30 lbs / 14 kg)
  • 300 meters Weighted Run (20 lbs / 9 kg, 12 lbs / 5 kg)

Scaling

  1. Weighted Run: Adjust weight as needed or perform without weight
  2. Dumbbell Power Snatch: Reduce weight or perform a single-arm dumbbell snatch
  3. Toes-to-Bar: Perform knee raises or V-ups for a scaled version
  4. Box Jumps: Scale down the height or perform step-ups instead
  5. Thrusters: Use a lighter weight or perform front squats

No equipment

  1. Weighted Run: Use household items like a backpack with books for added weight or perform a 300-meter run without weight
  2. Dumbbell Power Snatch: Use a water bottle, canned goods, or any evenly weighted household item
  3. Toes-to-Bar: Perform V-ups or lying leg raises
  4. Box Jumps: Use a sturdy chair or bench
  5. Thrusters: Use a broomstick or PVC pipe for the movement mechanics

Warmup

  1. 5 minutes of light jogging or brisk walking
  2. Dynamic stretches:
  • Lunges with a twist (10 per side)
  • Leg swings (10 per leg)
  • Arm circles (10 per direction)
  1. 3 Rounds of:
  • 5 Empty Bar Thrusters
  • 5 Toes-to-Knees or Hanging Knee Raises
  • 5 Box Step-Ups

Cooldown

  1. Walking for 2-3 minutes to bring heart rate down
  2. Static stretching:
  • Hamstring stretch (30 seconds per side)
  • Quad stretch (30 seconds per side)
  • Shoulder stretch (30 seconds per side)
  • Calf stretch (30 seconds per side)
  1. Deep breathing exercises for 2 minutes