Today’s WOD (Workout Of the Day) at Joust Strength + Fitness Ann Arbor, MI
Warm-Up
Watch the Standard Warm-Up Video Here
Then:
Workout:
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