Today’s WOD (Workout Of the Day) at Joust Strength + Fitness Ann Arbor, MI
Warm-Up
Watch the Standard Warm-Up Video Here
Then:
Workout:
For time!
- 30-27-24-21-18-15-12-9-6-3 of:
Double-Unders
- 20-18-16-14-12-10-8-6-4-2 of:
Med ball cleans (14/20)
- 10-9-8-7-6-5-4-3-2-1 of:
Knees to Elbows
Stimulus Goal:
Why Do This Workout?
We all need a good countdown. This workout will test and improve your lungs and coordination with double-unders, med ball clean and knees to elbows testing both. Take it one set at a time, it will get easier.
Grab a whiteboard and cue up the Final Countdown!
Duration and Feel: Between 14-18 minutes.
Med Ball Weight: Med ball weight should feel moderate, one you could do at least 15 unbroken wall ball cleans while fresh.
Specific warm-up focus: Double-under, med ball clean and knees to elbow prep.
Scaling Options: Power jumps if no double-unders. Lighter weight on med ball. Knees to waist or v-ups for knees to elbows.
At Home Options: Invisible double-unders if no rope. Goblet squats if no ball. V-ups if no pull-up bar.
