For time

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

Pause Overhead Squat from the rack: 7×3 building to a heavy pause triple in 15 minutes

*Pause for 2 seconds just below parallel (say I’m awesome at the bottom of each)


For Time!

Row 500m


6 Rounds of:

4 DB Hang Power Snatches each arm (35/50)

8 Box Jumps (20/24)

12 Split Lunge Jumps Total


Row 500m


Stimulus Goal:

Why Do This Workout?

The overhead squat will both humble you and make your functional fitness drastically improve. As coaches, we can see where the area of opportunity is quickly with an overhead squat which puts every joint and muscle to the test in a synchronized test of having just the right strength, stability and mobility. If any joint or muscle group isn’t on par, we’ll quickly identify and go to work on bringing it up to par, that is the beauty and annoyance of having a coaches eye ;).

You’ll have much more cardio respiratory endurance after the “for time” workout today. Working on a well balanced test of cardio and explosive strength and stamina. You will have more of all of that when it’s all said and done.

Duration and Feel: Between 12-15 minutes. Try to get under 2 minutes on the 500m row. Try to maintain a 90-120 second pace in each round. This will be a lung burner!

DB Weight: Should feel moderate-heavy on the hang power snatches but still be a weight you can go unbroken in each round. You should be able to do 8-10 unbroken hang power snatches while fresh.

Specific warm-up focus: Hip and shoulder mobility in preparation for overhead squats.

Scaling Options: Elevate heels on overhead squats. Lighter weight on dumbbell for snatches, lower height on box jumps or step-ups if no impact. Do reverse lunges if avoiding impact in split lunge jumps.

At Home Options: Find an odd object and do 7 sets of 3 single arm overhead squats each arm (utilize a can of soup, a book, or another light odd object). Complete 2 minutes of cardio of your choice to start and finish this workout. Do invisible box jumps/tuck jumps if you have nothing to jump on safely



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