Date: Saturday, May 31, 2025
Theme: Weekend Engine: Test Your Stamina
Warm-up (12-15 minutes)
- 5 minutes of light cardio (e.g., Row, Bike, or light Jog).
- Dynamic Stretching & Mobility:
- Walking Lunges with arm reach (8-10 steps per leg)
- Worlds Greatest Stretch (5 per side)
- High Knees & Butt Kicks (10m each)
- Spinal Rotations (5 per side)
- Wrist & Ankle rotations.
- Movement Specific Warm-up (2-3 rounds, light weight/bodyweight):
- 10 Air Squats
- 5 Strict Pull-ups (or Ring Rows)
- 10 PVC Passthroughs
- 5 Overhead Squats with PVC/Empty Bar
- 10 Russian Kettlebell Swings (light KB)
- 5 Burpees
Workout of the Day (WOD)
Format: For Time (Complete all tasks as fast as possible)
The Workout: “The Saturday Grinder”
Complete 3 Rounds for Time of:
- 600-meter Run (or 750-meter Row / 45/35 Calorie Air Bike)
- 30 Kettlebell Swings (American or Russian) (Men: 53 lbs / 24 kg, Women: 35 lbs / 16 kg)
- 20 Pull-ups
- 10 Overhead Squats (Men: 95 lbs / 43 kg, Women: 65 lbs / 29 kg)
- 15 Burpees
Time Cap: 30-35 minutes (Adjust based on athlete level)
WOD Movement Standards:
- Run/Row/Air Bike: Complete the specified distance or calories.
- Kettlebell Swings (KBS):
- American KBS: Kettlebell swings from between the legs to directly overhead, with arms fully extended and the bell upside down. Hips and knees must be fully extended at the top.
- Russian KBS: Kettlebell swings from between the legs to eye level. Hips and knees must be fully extended at the top. (Specify which standard you prefer for your gym)
- Pull-ups: Start from a dead hang (arms fully extended). Pull yourself up until your chin clearly passes above the bar. Kipping is allowed.
- Overhead Squats (OHS): Barbell held overhead with arms fully extended (locked out). Descend into a squat until the hip crease is below the top of the knees. Stand up to full hip and knee extension, maintaining the barbell overhead.
- Burpees: Begin in a standing position. Drop to the ground, with chest and thighs touching the floor. Push up, jump the feet forward, and jump off the ground with a small clap overhead.
Scaling Options for the WOD:
- Run/Row/Air Bike:
- Reduce distance (e.g., 400m Run / 500m Row / 30/20 Calorie Air Bike).
- Kettlebell Swings:
- Reduce weight (e.g., Men: 35/26 lbs; Women: 26/18 lbs).
- Reduce repetitions (e.g., 20 reps).
- Pull-ups:
- Reduce repetitions (e.g., 10-15 reps).
- Jumping Pull-ups (bar is at wrist height when standing, jump to assist pull).
- Band-assisted Pull-ups.
- Ring Rows (feet closer to anchors for harder, further for easier).
- Body Rows on a low bar or rings.
- Overhead Squats:
- Reduce weight (e.g., Men: 75/65 lbs; Women: 55/45 lbs or empty barbell).
- Substitute with Front Squats or Back Squats (same weight/reps).
- Substitute with Dumbbell Overhead Squats (lighter dumbbells).
- Substitute with Air Squats (same reps).
- Burpees:
- Reduce repetitions (e.g., 10-12 reps).
- Burpees without the chest-to-floor component (touch hands to floor, jump feet back/forward).
- Step-up Burpees (step back/forward instead of jumping).
Cool-down (8-10 minutes)
- Perform static stretches focusing on:
- Hamstrings (Seated or standing hamstring stretch)
- Quads (Quad stretch, e.g., kneeling quad stretch)
- Shoulders (Shoulder stretches against a rig/wall)
- Lats (Lat stretch, using a bar or bench)
- Hips (Pigeon pose, butterfly stretch)
- Spine (Child’s pose, cat-cow)
Score: Your score for this WOD is the total time taken to complete all 3 rounds. If you hit the time cap, record “TC” plus your completed rounds and repetitions (e.g., TC + 2 Rounds + 600m Run + 15 KBS).
Push your pacing and endurance in “The Saturday Grinder”!