AMRAP 16

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

Warm-Up

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

Then:

Workout:

Workout video brief

Description:

AMRAP 16 of:

  • 10 DB Push Press (25/35)
  • 20 DB Lateral Box Step Overs (16/20”) (25/35)
  • 30 Double-Unders

Stimulus Goal:

Why Do This Workout?

This AMRAP 16 is all about work capacity. How much functional fitness can you cram into a 16 minute window, all of it! 

Your lungs, shoulders and glute strength will be tested in this workout, they will also grow stronger when it’s all said and done.

Volume and Feel: Shoot for 4-6 rounds in the AMRAP 16. Try to go unbroken on push presses, keep moving on the step overs. This one will start off smoothly and manageable but will eventually tax your shoulders, glutes and lungs. Try to hang on!

DB Weight: Should feel moderate in weight on push presses and step overs. A weight you could do 12-15 push presses while fresh and at least 12 lateral box step overs while fresh.

Specific warm-up focus: Shoulders and ankles.

Scaling Options: Lighter weight on DB, lower box for step overs, power jumps for double-unders.

At Home Options: Complete 10 single arm push presses each arm, 20 total dumbbell goblet side lunges and invisible double-unders if no jump rope

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