10 Rounds!

Today’s WOD (Workout Of the Day) at Joust Strength + Fitness Ann Arbor, MI


New Standard Warm-Up:
5 Dead bugs each side 5 Prone Angels 5 PVC Forward Rollouts 5 PVC Reverse Rollouts 10 Alternating World’s Greatest Stretch Rotations 5x Inch Worm + Push-Up + Squat to Hamstring Stretch 400m Row 10 Alternating Side Lunges 15 Overhead Squats Burpeese in remaining time!

Watch the Standard Warm-Up Video Here



Workout video brief


  • 10 Rounds of:

    5 Thrusters (65/95)

    20 Double-Unders

    Stimulus Goal:

    Why Do This Workout?

    Talk about a fantastic combo of barbell and bodyweight, full body strength and power mixed with full body coordination and cardio respiratory.

    You will have more hip strength, more power, more explosiveness and more mental fortitude after completing this workout!

    Duration and Feel: Between 10-14 minutes. Try to maintain a 60-90 second per round pace throughout. Go unbroken on all thrusters! This will start intense and will finish with even more intensity and optimal technique. FLOOR IT!

    Barbell Weight: Should feel moderate, a weight you could do 12-15 unbroken thrusters while fresh, think “Fran” weight. 

    Specific warm-up focus: Thruster and double-under warm-up/prep, ankles, hips and shoulders.

    Scaling Options: Lighter weight on barbell, power jumps or double-unders, low box step-ups for no impact

    At Home Options: Knock out 6 single arm thrusters each round, 3 left arm, 3 right then double-unders or invisible double-unders if no jump rope.


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Talk with a coach about your goals. Get the plan to achieve them.


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