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


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.


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