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 Brief

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.