Today’s WOD (Workout Of the Day) at Joust Strength + Fitness Ann Arbor, MI
Warm-Up
Watch the Standard Warm-Up Video Here
Then:
Workout:
AMRAP 10 of:
Buy-In: 400m run
- 5 Barbell Bent Over Rows (55/75lbs)
- 10 Push-Ups
- 15 Air Squats
2 minutes rest then:
AMRAP 10 of:
Buy-In: 400m run
- 5 Barbell Bent Over Rows (55/75lbs)
- 10 Push-Ups
- 15 Air Squats
*Start where you left off in previous AMRAP 10
Stimulus Goal:
Why Do This Workout?
45 Degree heat wave in Michigan=running WODs! Dress warm-up and get out your running shoes.
This workout will ease you back into running in conjunction with a “Cindy” format of barbell rows, push-ups and air squats to throw more functional fitness on top!
Volume and Feel: Between 5-7 rounds in each AMRAP after your run is complete. You should have at least 7 minutes left in the AMRAP after your run. Try to maintain a 60-90 second per round pace throughout. This will be a longer gasser, the volume of all the reps will add up. The push-ups will prove to be the limiting factor.
Barbell Weight: Pick a moderate weight, one that you can do 10-12 unbroken bent over rows while fresh. You should be able to go unbroken on all sets of bent over rows today.
Specific warm-up focus: Ankles, calves and running prep.
Scaling Options: Lighter weight on barbell. Scale to rowing if running doesn’t agree with your joints. Go to knees on push-ups or to an incline push-up.
At Home Options: Start each AMRAP 10 with 2 minutes of cardio of your choice then go into the 5-10-15 doing 5 dumbbell bent over rows each arm.
