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


EMOM 5 of:

6 Power Cleans (95/135)

Right into:

EMOM 5 of:

8 Burpeese

Right into:

EMOM 5 of:

10 Pull-Ups

Stimulus Goal:

Why Do This Workout?

To test your work capacity each minute while staying on task. Each EMOM 5 will start off casual but will finish slightly uncomfortable. Get your work done and enjoy the rest.

You will have more posterior strength and lung capacity when this workout is said and done.

Duration and Feel: Should have at least 15 seconds to rest and prepare for the upcoming minute of work.

Barbell Weight: Should feel moderate. A weight you could do 8-10 unbroken while fresh. You should be able to go unbroken or do quick singles each set today.

Specific warm-up focus: Power clean warm-up and pull-up prep.

Scaling Options: Lighter weight on barbell, scale to jumping pull-ups or ring rows.

At Home Options: Complete 4 dumbbell power cleans each arm and 10 split lunge rows each arm if no barbell.