Workout of the Day Saturday July 24th 2021


In Teams of 2:

7 Rounds:
400 Meter Run (200m intervals)
29 Back Squats (135/95lbs.)

This is a classic Hero Workout called “Manion.” So it may look a little familiar 😉

You may break up the reps however you like, but only 1 person can work at a time.

RX+ option today is to make the run, a farmer carry holding (1) 70lb. kettlebell for the men and (1) 53lb. kettlebell for the women. You may hold it however you like. ALSO, with this option, you can run with your partner and pass the KB back and forth at any time.

Have fun with this one!!


For Time:

Run 200m
Row 1000m
Run 400m
Row 800m
Run 600m
Row 600m
Run 800m
Row 400m
Run 1000m
Row 200m

This is going to be an EXTRA SWEATY kinda Saturday. I really wanted to put some more movements in here to switch up the vibe for guys/gals, but honestly this was SUCH A FUN challenge as is. I really think a lot of you are going to love this.


Daily D:

“Density Saturday”

5min. of DB Hip Thrusts

5min. of Single Arm DB Floor Press
*Switch sides every 6-8 reps nonstop

5min. of Single Arm DB Bent Over Row
*Switch sides every 6-8 reps nonstop

5min. of Tricep Dips (Bodyweight or weighted)

5min. of DB Russian Twists


Rest 90sec. Between Stations


Your goal for each movement is to get as many quality reps in as absolutely possible! (Typically, you will get somewhere between 60-80 total reps if you choose the right weight and put some solid intensity in!)

I recommend using weights between 40-50% of your 1 rep max.

Ideally, your first set is about 12-15 reps. Then you shoot for a quick 10-20sec. rest before chipping away at sets of 6-8 reps for the remainder of the time.

Each movement starts out easy, but it does quickly start to add up and get tough! Try as hard as you can to not rest too long and keep pushing some quality reps! These “Density” days are all about pushing huge amounts of blood to those muscles!


DB Hip Thrust:

DB Floor Press: (but single arm)

DB Russian Twists:

Tricep Dips:

Full Body Aesthetics Day 41 Cycle 10: Rest Day


Categories: WOD