Workout of the day
Amp up your weekend with this Saturday Challenge! This AMRAP workout is crafted to push your limits with a mix of cardio, strength, and core stability exercises. Rotate through rowing, thrusters, sit-ups, and double-unders, and see how many rounds you can crush in 25 minutes!
The workout of the day consists of:
Complete as many rounds as possible in 25 minutes of:
- 500 meters Row
- 10 Barbell Thrusters (95 lbs/65 lbs or 43 kg/29 kg)
- 20 Sit-Ups
- 40 Double-Unders
Scaling
- Substitute Barbell Thrusters with Dumbbell Thrusters using a manageable weight.
- Sit-Ups: Perform crunches if full sit-ups are too challenging.
- Double-Unders: Substitute with 60 single-unders or 100 low-impact step touches.
No equipment
- Row: Substitute with 400m run or 1 minute of jumping jacks.
- Barbell Thrusters: Use filled backpacks or heavy books as weights.
- Sit-Ups: Replace with towel roll-ups if mat space is limited.
- Double-Unders: Perform toe taps on a sturdy step if no jump rope is available.
Warmup
- 5-minute light jog or jump rope
- Active Mobility: Shoulder Pass-Throughs, Leg Swings (Front and Side), and Torso Twists (2 minutes each)
- 2 Rounds of:
- 10 PVC Pipe Thrusters
- 10 Hollow Rocks
- 15 Jumping Jacks
Cooldown
- 5-minute light jogging or march in place
- Stretching Routine: Hold each stretch for 30 seconds
- Tricep Stretch
- Cat-Cow Stretch
- Hip Flexor Stretch
- Calf Stretch
