Ryan’s B-Day WOD!

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:

Workout video brief

Description:

ST. PATTY’S DAY WOD/Coach Ryan’s B-Day WOD!

For time:

3 Rounds of:

3 Clusters (95/135)

17 Box Jumps (20/24)

3 Clusters 

17 Push-Ups

3 Clusters 

17 V-Ups

3 Clusters

17 Calorie Row

Cash out- 32 Burpeese

Stimulus Goal:

Why Do This Workout?

To celebrate St.Patty’s Day with plenty of functional fitness!

Oh, and to celebrate yours truly as I turn 32 years young. More burpeese and fitness for you all, but you have to earn it first!

This workout is a beautiful blend of full body functional strength with the cluster movement mixed with fairly simple gymnastics movements in just the right amount of volume to get your heart rate up and then finished with a nice stroll on the rower to conclude each round.

Duration and Feel: Between 22-26 minutes. The clusters will give you just enough time to “rest” to help you push the pace on the gymnastics movements and only break them up 1-2 times. This will feel like 1 Irish bomb shot in round 1, then 1 Irish bomb shot and 1 green beer in round 2, then 1 Irish bomb shot, 1 green beer and 1 shamrock shooter to finish! You’ll need an Irish coffee when this one is all said and done! Just kidding, but seriously, have fun!

Barbell Weight: Should feel moderate-heavy but still allow to do quick singles with minimal rest in between each repetition.

Specific warm-up focus: Cluster practice, warm-up, and build.

Scaling Options: Lighter weight on barbell, lower height on box jumps, knees for push-ups, single leg v-ups for v-ups.

At Home Options: Complete 3 dumbbell clusters each arm in place of the barbell clusters. Do invisible box jumps if no box at home. Knock out 60 seconds of cardio of your choice to finish each round in place of the 17 calorie rower.

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