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
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.