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


Nice and Easy AMRAP 20!

-400m Row

-12 Push-Ups

-16 Sit-Ups

-20 Step-Ups (20/24)


Plenty of mobility! 

Stimulus Goal:

Why Do This Workout?

To move each joint and muscle in your body in an effort to recover and prepare for more fitness to come!

Volume and Feel: Constant, casual movement throughout, not maximal intensity. Between 4-5 rounds.

Specific warm-up focus: General movement overview

Scaling Options: Knees for push-ups, straight legs for sit-ups, lower height on step-ups.

At Home Options: Cardio of your choice for 90 seconds then push-ups, sit-ups and step-ups. Do lunges if nothing to step-up on