For Time! Running and Gymnastics!

[fusion_builder_container hundred_percent=”no” equal_height_columns=”no” menu_anchor=”” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” class=”” id=”” background_color=”” background_image=”” background_position=”center center” background_repeat=”no-repeat” fade=”no” background_parallax=”none” parallax_speed=”0.3″ video_mp4=”” video_webm=”” video_ogv=”” video_url=”” video_aspect_ratio=”16:9″ video_loop=”yes” video_mute=”yes” overlay_color=”” video_preview_image=”” border_color=”” border_style=”solid” padding_top=”” padding_bottom=”” padding_left=”” padding_right=”” type=”legacy”][fusion_builder_row][fusion_builder_column type=”1_1″ layout=”1_1″ background_position=”left top” background_color=”” border_color=”” border_style=”solid” border_position=”all” spacing=”yes” background_image=”” background_repeat=”no-repeat” padding_top=”” padding_right=”” padding_bottom=”” padding_left=”” margin_top=”0px” margin_bottom=”0px” class=”” id=”” animation_type=”” animation_speed=”0.3″ animation_direction=”left” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” center_content=”no” last=”true” min_height=”” hover_type=”none” link=”” border_sizes_top=”” border_sizes_bottom=”” border_sizes_left=”” border_sizes_right=”” first=”true” type=”1_1″][fusion_text]

Today’s WOD (Workout Of the Day) at Joust Strength + Fitness Ann Arbor, MI

Warm-Up

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

Then:

Workout Brief

For Time!

400m Run

21 Pull-Ups

400m Run

18 Pull-Ups

400m Run 

15 Pull-Ups

400m Run

 

Stimulus Goal:

Why Do This Workout?

To take to the great outdoors for some fresh air and fitness while also improving your pull-up strength.

You will have great cardio respiratory endurance and pulling ability after this workout is complete.

Duration and Feel: 11-15 minutes. Try to keep the bouts of 200’s under 2:15 minutes. Quick sets on the pull-up bar, 7-7-7 or bigger on first set, 6-6-6 or bigger on second set, 5-5-5 or bigger on third set. This will feel like an uncomfortably great mile and a half run.

Pull-up variation: Pick a variation for the majority of this workout you could do at least 4-6 kipping pull-ups while fresh.

Specific warm-up focus: Shoulders, calves and pull-up bar prep.

Scaling Options: Kipping pull-ups –> Jumping pull-ups –> ring rows.

At Home Options: Complete 2 minutes of cardio of your choice for each bout of running. Complete 21 dumbbell bent over rows each arm for the pull-ups.

 

[/fusion_text][/fusion_builder_column][/fusion_builder_row][/fusion_builder_container]

POPULAR POSTS

The Magic Pill 💊to Success 🌟

Have you ever fallen for the allure of pills, powders, or diets promising miraculous results? We’ve all been there, enticed by results that seem too

SCHEDULE YOUR FREE INTRO

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

FILL OUT THE FORM TO GET STARTED

Take the first step towards getting the results you want!

By providing your phone number, you agree to receive text messages from Fit2Live