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


ST. PATTY’S DAY WOD/Coach Ryan’s B-Day WOD!

Row 40/50 calories for time

EMOM: 9 Swings (16/24)

Right into:

Row 40/50 calories for time

EMOM: 7 Goblet Squats (16/24)

Right into:

40/50 calories for time

EMOM: 5 Plank to push-up

*Done when you reach 120/150 total calories

Stimulus Goal:

Why Do This Workout?

To burn those calories and move your body actively on this Thursday. Get the urgent work done each minute and then chip away at the long term goal of 120/150 calories!

Duration and Feel: Between 14-18 minutes. This will feel like a 2 mile run, with swings and squats and plank to push-ups, wahoo!

KB/DB Weight: Should feel moderate, you should have no problem going unbroken on all sets of swings and squats today.

Specific warm-up focus: Swing, squat and plank to push-up overview.

Scaling Options: Lighter weight on KB, knees for plank to push-up.

At Home Options: Do 150 Double-Unders in place of 40/50 calories, so 450 total double-unders. Switching the EMOM movement every 150 double-unders.