Workout of the day

Prepare to elevate your fitness levels with the ‘Saturday Supercharge’ workout! This high-intensity session combines rowing with challenging handstand push-ups and kipping pull-ups to test your strength, coordination, and endurance. Gear up and get ready for an invigorating workout that will leave you feeling accomplished and energized for the weekend!

The workout of the day consists of:

5 Rounds for Time:

  • 21 Calorie Row
  • 15 Deficit Handstand Push-Ups
  • 9 Kipping Pull-Ups

Scaling

  1. Calorie Row: Reduced to 15 Calories or substitute with 21 Calorie Bike/Run
  2. Deficit Handstand Push-Ups: Scale to Regular Handstand Push-Ups, Pike Push-Ups, or Handstand Hold
  3. Kipping Pull-Ups: Scale to Jumping Pull-Ups, Ring Rows, or Band-Assisted Pull-Ups

No equipment

  1. Calorie Row: Substitute with 21 Burpees if no erg is available
  2. Deficit Handstand Push-Ups: Use stacked books/pillows for deficit or scale to regular push-ups against a wall or elevated surface
  3. Kipping Pull-Ups: Use a sturdy table edge or the underside of a solid desk for body rows

Warmup

  1. 3-Minute Jump Rope or High Knees
  2. 2 Rounds of:
    • 10 Arm Circles Forward/Backward
    • 10 Shoulder Pass-Throughs
    • 10 PVC Pipe Overhead Squats
  3. 5-10 Minutes of Skill Work for Handstand Push-Ups and Kipping Pull-Ups

Cooldown

  1. 3-Minute Easy Row or Walk
  2. 2 Rounds of:
    • 30 Seconds Shoulder Stretch Against the Wall
    • 30 Seconds Triceps Stretch
    • 30 Seconds Child’s Pose
  3. Deep Breathing Exercises