For Time! Running and Gymnastics!

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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

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.





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