EMOM 18!

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

EMOM 18!

Min 1: 2 Deadlifts (155/225) (55-60%)

Min 2: 2 Toes to bar

Min 3: 2 Burpeese

Min 4: 4 Deadlifts

Min 5: 4 Toes to Bar 

Min 6: 4 Burpeese

Min 7: 6 Deadlifts

Min 8: 6 Toes to bar

Min 9: 6 Burpeese

Min 10: 8 Deadlifts

Min 11: 8 Toes to bar

Min 12: 8 Burpeese

Min 13: 10 Deadlifts

Min 14: 10 Toes to bar

Min 15: 10 Burpeese

Min 16: 12 Deadlifts

Min 17: 12 Toes to bar

Min 18: 12 Burpeese


Stimulus Goal:

Why Do This Workout?

This workout will teach you pacing in the front half of the EMOM as well as barbell cycling/touch and go reps on the barbell. Towards the end of the EMOM the lines will be blurred between AMRAP and EMOM. You WILL have more functional fitness, core and posterior strength when this workout is done.

Try to hang on and get all of the work done!

Duration and Feel: You should have at least 50 seconds of rest to start this workout but don’t get too comfortable with that luxurious amount of rest, it will be diminished each minute until the EMOM turns into an uncomfortable AMRAP ;).

Barbell Weight: The weight for deadlifts should feel moderate to moderately heavy, a weight you could do 10-12 reps unbroken while fresh, roughly 55-60% of 1 rep max. You should be able to go unbroken on most sets of deadlifts today.

Specific warm-up focus: Deadlift warm-up, posterior chain warm-up and toes to bar prep/warm-up.

Scaling Options: Lighter weight on barbell, knees to elbows or chest if no toes to bar.

At Home Options: Do dumbbell deadlifts if no barbell, 2 each arm in round 1, 4 each arm in round 2, 6 each arm in round 3, etc. Do v-ups in place of toes to bar if no pull-up bar.



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