Grunt work

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:

Grunt work!

3 Total Rounds of:

2 minutes on, 1 minute off

Station #1: Sled push (25lbs/45lbs)

*1 minute rest

Station #2: Rope climbs

*1 minute rest

Station #3: Farmer carry (16/24kgs)

*1 minute rest

Station #4: 10m Slam ball shuttle runs (20/30lbs)

*1 minute rest

Stimulus Goal:

Why Do This Workout?

Why do yard work when you can come into Joust and get all of the simulated manual labor your heart desires with your friend?

Your efficiency and abilities with yard work, carrying in the groceries, picking things up and putting them down, moving objects from point A to point B and keeping up with your kids will be through the roof after this workout is completed!

Duration and Feel: Work hard for the entire 2 minutes of work, catch your breath and rotate in the minute of rest.

Sled, carry and run weight: The weight should feel moderate on sled pushes, farmer carry and slam ball shuttles. A weight you know you can push, carry and run with for at least a minute straight with a quick rest in the middle if needed. The goal of this workout and weight is constant movement and work capacity. Do more work in less time.

Specific warm-up focus: Grunt work movement overview. Refresher on rope climbs.

Scaling Options: Lighter weight on sled pushes, farmer carry and slam ball runs. Less height on rope climbs or hand walks on rope.

At Home Options: Find odd objects to carry for farmer carries and slam ball runs. You could also use your single dumbbell or kettlebell for these. Do renegade rows in place of rope climbs. Push something heavy around for sled pushes or do bear crawls

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