UR W.O.D. Today: Power Couple – Isometric Holds & Explosive Plyos

Today’s exercise W.O.D. mixes two types of exercises that in many ways are polar opposites in terms of their nature. On the one hand, we have isometric movements which engage muscles without extension or flexion of the worked muscles. On the other hand, we have explosive plyometrics (jumping exercises) that push muscle limits to the max in terms of exercise intensity. You’d wonder (privately) how these two could stand to get along? For anyone who has been in a relationship before, you’ll recognize the old saying that “opposites attract.” That rings true here as well. The dichotomy of this workout makes for an interesting ride that will increase strength and power while toning your body and building lean muscle. Yes, you’ll feel like your muscles are organizing a strike, but rest assured that your body will be all the better for the triumph. I call these two the ultimate power couple (watch out now Jay-Z and Beyonce)! Now… time to sweat!


  • 30 jumping jacks
  • 30 moving lunges
  • 30 squats
  • 5 minutes jump rope  or row machine

Main Set: (Perform set 2-3 times)

Cool Down/Stretch:

  • 5 minute static stretch (your choice!)

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