Today’s WOD (Workout Of the Day) at Joust Strength + Fitness Ann Arbor, MI
Warm-Up
Watch the Standard Warm-Up Video Here
Then:
Cardio and Core Crusher!
For Time!
200m Row, 30 V-Ups
200m Row, 30 Hollow Body Rocks
200m Row, 30 Superman Raises
200m Row, 30 Strict Knees to Elbows
200m Row, 30 Plank to Push-Up
200m Row, 30 Ab Mat Sit-Ups
Stimulus Goal:
Why Do This Workout?
To build an impenetrable midline, a bulletproof core, a summer six pack with some cardio on top!
Duration and Feel: Between 12-15 minutes. This will feel like rowing a boat down the river while your crew mates punch you in the stomach repeatedly, neat-o!
Specific warm-up focus: General movement overview and warm-up.
Scaling Options: V-Ups –> single leg v-ups –> tuck-ups –> sit-ups. Knees to elbows –> knees to chest –> knees to waist –> tuck sit-ups. Plank to push-up –> knee plank to push-up.
At Home Options: Complete 1 minute of cardio of your choice from home in place of 200m row. Do tuck sit-ups in place of knees to elbows if no pull-up bar.
