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 video brief


For time!

  • 30-27-24-21-18-15-12-9-6-3 of:


  • 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.