Every 3 min x6 Rounds

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


Every 3 minutes on the 3 minutes x6 rounds

  • 7 Burpee Box Jumps (20/24)
  • 10/14 Calorie Row

*Rest in remaining time in 3 minute interval

Stimulus Goal:

Why Do This Workout?

Not much gets done without a deadline, your deadline is 3 minutes and your assignment is 7 burpee box jumps and 10/14 calories on the rower, GO! Be quick but don’t hurry!

Duration and Feel: You should have at least 30 seconds to rest, closer to 45 seconds in the beginning rounds.

Specific warm-up focus: Burpee box jump practice, jumping and landing.

Scaling Options: Lower height on box jumps or burpee step-up if no impact. Scale reps slightly if you don’t get at least 30 seconds of rest in the 3 minutes.

At Home Options: Complete 7 burpee box jumps or tuck jumps if no box and 1 minute of cardio of your choice.s with a dumbbell for each barbell movement (15 each arm). You may need a light dumbbell rope


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Talk with a coach about your goals. Get the plan to achieve them.


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