Workout of the day
Hey athletes! Get ready to kick off your weekend with our Supercharged Saturday Slam! This is a high-intensity workout that will test your strength, endurance, and willpower. Buckle up for six rounds where reps decrease as you progress, but the challenge definitely does not. Let’s crush it together!
The workout of the day consists of:
- 6 rounds for time of:
- 21-18-15-12-9-6 reps of:
- Air Squats
- Pull-Ups
- Kettlebell Swings (1.5 pood / 53 lbs / 24 kg for men, 1 pood / 35 lbs / 16 kg for women)
Scaling
- Air Squats: Reduce the number of reps per round.
- Pull-Ups: Use a resistance band for assistance or substitute with Ring Rows.
- Kettlebell Swings: Use a lighter weight or substitute with Russian Kettlebell Swings.
No equipment
- Air Squats: No equipment needed.
- Pull-Ups: Substitute with bodyweight rows using a sturdy table or chair.
- Kettlebell Swings: Substitute with a weighted object from home like a backpack filled with books or water bottles.
Warmup
- Stretching: 5 minutes of dynamic stretching focusing on the legs, shoulders, and back.
- Cardio: 5 minutes of light jogging or jump rope.
- Movement Preparation:
- 10 Air Squats
- 10 Ring Rows or Bent-Over Rows
- 10 Russian Kettlebell Swings with a lighter weight (or a weight you have at home like a water bottle)
Cooldown
- Stretching: 5-10 minutes of static stretching focusing on the hamstrings, shoulders, and back.
- Foam Rolling: 5 minutes focusing on the legs and upper back.
- Breathing: 3-5 minutes of deep breathing exercises to lower the heart rate.
