Workout of the Day – WOD

WOD

Workout of the day at Citalfort Gym

Our latest WOD is posted here every day! Check our WOD section daily to find out more and push your limits!

WOD For time: 7 Rounds: 21 Wall Ball 20/14 15 Box Jumps 30/24 9 Power Cleans RX = 155/105 RX+ = 185/125 *27 min Time Cap...

Strength 14 min EMOM: min 1: 6 Bench Press min 2: 12 Push Ups *Pick a comfortable weight on the bench press WOD 4 Rounds: 30 Alternating DB Snatch 50/35 20 Pull Ups...

WOD Team of 2 3 Rounds: 200 Double-Unders 40 Double KB Alternating Front Rack Lunges (Back Step) 40 KB Push Press 40 Double KB Squats 40/30 Cal Assault Bike *only one person can work at a time. RX = 24kg/ 16kg...

WOD 5 min AMRAP: 27 Hang Power Cleans 95/65 27 Burpees 27 Toes to Bar Rest 3 min 5 min AMRAP: 21 Hang Power Cleans 115/85 21 Burpees 21 Toes to Bar Rest 3 min 5 min AMRAP: 15 Hang Power Cleans 135/95 15 Burpees......

Back Squat 15 min Clock: 5 min emom: 5 reps @70% 5 min emom: 3 reps @75% 5 min emom: 1 rep @80% WOD 10 min Ascending Ladder (2,4,6,8…) Deadlifts 225/155 HSPU...

Rowing Conditioning 5 Rounds: 30/20 Cal Sprint *Rest 2 min between Rounds WOD For time: 30 Squat Snatch 135/95 *7 min Cap...

WOD Buy in: 150 Double-Unders then 3 Rounds of : 40 One Arm DB Clean and Jerk 50/35 40 V-Ups 40 One Arm Alternating Overhead DB Lunges 50/35 Buy out: 150 Double-Unders *DB Clean & Jerk you can alternate arms whenever you want and same......

Squat Snatch 10 min EMOM: 1 Squat Snatch + 1 hang Squat Snatch WOD 15 min AMRAP: 10 Pull Ups 15 KB Swings 24/16kg 20 Push Ups...

WOD Team of 2 For time: 1000m Row 120 Wall Ball 20/14 40 Power Cleans 135/95 1000m Row 40 Power Cleans 120 Wall Ball 1000m Row *only one person can work at a time....

Strength 4 Super sets of: 6 Strict Pull Ups 8 Bent Over Rows (Supinated Grig) 12 Bent Over DB Flyes *Rest as needed between sets WOD 5 Rounds: 1 min Max reps: Box Jumps Over 24/20 1 min Max reps: Cal Bike 1 min Max......

Sumo Deadlift 4 sets x 6 reps 4 sets x 3 reps WOD Every 4 min for 16 min: 10 Deadlifts 20 Lateral Burpees over Bar 10 Deadlifts *RX = 275/185...

Clean and Jerk 12 min EMOM: 2 Squat Cleans + 1 Jerk WOD 3 Rounds: 15 Shoulder to Overhead 45 Double-Unders 15 Toes to Bar 45 Double-Unders *RX = 115/80 RX+ = 135/95...

WOD Every 2 min for 24 min 0 – 2 min: 24/18 Cal Assault Bike 2 – 4 min: 20 C2B Pull ups 4 – 6 min: 20 DB Push Press 50/35...

Power Cleans 10 min EMOM: 3 reps *Choose a challenging but comfortable weight. WOD 4 Rounds: 30 KB Swings 24/16kg 30 Box Jumps 24/20 *15 min Cap...

WOD Team of 2 For time: 150 Double-Unders then 40 – 30 – 20 Alternating Front Rack Lunges 95/65 T2B Lateral Burpees Over Bar then 150 Double-Unders then 20 – 30 – 40 Alternating Front Rack Lunges T2B Lateral Burpees over Bar then 150 Double-Unders......

Power Snatch 5 sets x 3 reps 3 setx x 1 rep WOD For time: 60 Push Ups 60 Power Snatch 75/55 60 Push Ups...

WOD 28 min EMOM: min 1: 5 Back Squats @70-75% min 2: 15/12 Cal Row min 3: 20 Squat Jumps min 4: 20 Abmat Sit Ups...

Push Press 4 sets x 8 reps 4 sets x 4 reps WOD For time: 21 – 15 – 9 – 15 – 21 Hang Power Cleans 115/85 Pull Ups *12 min Cap...

WOD For time: 45 – 30 – 15 Wall Ball 20/14 DB Box Step Ups (use 1 50/35lbs DB) 24/20 into 45 – 30 – 15 Deadlifts 155/105 Bar Facing Burpees *27 min Cap...

Front Squat 4 sets x 3 reps @75-80% 3 sets x 2 reps @80-85% WOD 4 Rounds: 15 Right Arm Hang KB Clean 24/16kg 15 Left Arm Hang KB Clean 30 Abmat Sit Ups...

WOD Team of 2 For time: 120/90 Cal Row 100 Power Snatch 95/65 100/70 Cal Assault Bike 50 Devil Press 50/35 *only one person can work at a time....

Strength 5 Rounds: 1 min Max reps Strict Chin Ups Rest 30 Secs 1 min Max reps Ring Rows Rest 30 secs WOD 5 Rounds: 3 min AMRAP: 9 Box Jumps 24/20 12 Push Ups 15 Air Squats...

WOD 3 Rounds: 75 Double-Unders 35 Deadlifts 135/95 75 Double-Unders 25 Toes to Bar 75 Double-Unders 15 Clean and Jerk 135/95...

Back Squat 15 min EMOM: 3 reps *Start @70% and every 5 min increase the weight WOD For time: 120 Alternating DB Snatch 50/35 *at the beginning of every min, complete 6 Burpees...

WOD Tabata: Wall Ball 20/14 Rest 1 min Tabata: Assault Bike Rest 1 min Tabata: Hang Power Snatch 75/55 Rest 1 min, then Repeat all 3 Tabata’s a second time...

Sumo Deadlift 3 sets x 8 reps 3 sets x 4 reps *don’t do touch and go, reset position after every rep WOD 14 min AMRAP: 14 Deadlifts 95/65 14 Push Ups 14 Toes to Bar...

WOD Team of 2 For time: 100 KB Swings 24/16kg 50 Squat Cleans 95/65 80 KB Swings 40 Squat Cleans 115/85 60 KB Swings 30 Squat Cleans 135/95 40 KB Swings 20 Squat Cleans 165/115 20 KB Swings 10 Squat Cleans 185/125 *Only one person......

WOD Every 5 min for 25 min: 25 Push Press 95/65 20 Box Jumps 30/24 15 C2B Pull Ups...

Gymnastic Practice Spend 20 to 30 min on: Hand Stand Walk, HSPU, Muscle Ups, Pistols, Toes to Bar… WOD 12 min EMOM: Min 1: 15/12 Cal Row Min 2: 60 Double-Unders Min 3: 15 Burpees...

Lunges & Squats 5 sets of: 10 Alternating Back Step Lunges + 10 Back Squats *Increase weight after each set. WOD 9 min AMRAP: 12 Wall Ball 20/14 6 Power Snatch 95/65...

WOD 3 Rounds of: 7 min AMRAP: 40 Air Squats 20 Right Arm Hang DB Snatch 50/35 20 Left Arm Hang DB Snatch 40 Air Squats Max Reps Clean & jerk in remaining time. Rest 3 min between Rounds. *Clean & Jerk Round 1 =......

WOD 4 Rounds of: 1 min of Max reps Push Ups Rest 30 secs 1 min of Max Cal Row Rest 30 secs 1 min of Max reps Renegade Rows Rest 30 Secs 1 min of Max Cal Assault Bike Rest 30 secs 1 min......

WOD Team of 2 3 Rounds: 40 Thrusters 95/65 40 Pull Ups then 3 Rounds: 40 Deadlifts 185/125 40 Wall Ball 20/14 *only one person can work at a time....

Power Clean 1 rep every 30 secs for 14 min *choose a challenging weight WOD 14 min AMRAP: 7 Burpees 14 Hang Power Cleans 95/65 21 KB Swings 24/16kg...

Back Squat 3 sets x 7 reps @70% 3 sets x 4 reps @80% WOD 5 Rounds: 20 Box Jumps Over 24/20 15 Toes to Bar...

Shoulder Strength 5 Rounds not for time: 12 DB Bent Over Flyes 10 Barbell Push Press 10 DB Lateral Raises 8 DB Strict Press (8 per arm) *rest as needed between rounds. WOD 8 Rounds: 35 Double-Unders 10 Power Snatch 75/55Toggle panel: Yoast SEO...

WOD “Kobe & GiGi” 24 min AMRAP: 4 Push Press 95/65 5 Front Squats 95/65 8 Power Cleans 95/65 13 Pull Ups 18 Wall Ball 20/14 “Everything negative – pressure, challenges – is all an opportunity for me to rise.” – Kobe Bryant –...

Back Squat 5 sets x 8 reps @50% WOD 12 min Clock: 3 min max reps of: Air Squats 3 min max reps of: Sit Ups 2 min max reps of: Air Squats 2 min max reps of: Sit Ups 1 min max reps of:......

WOD Team of 2 For time: 100/70 Cal Row 100 Hang Power Cleans 115/85 100 Bar Facing Burpees 100/70 Cal Assault Bike *only one person can work at a time....

Deadlift 15 min Clock: 6 min emom: 1 rep @83% 5 min emom: 1 rep @86% 4 min emom: 1 rep @89% *if you don’t know your max, go heavy on and increase on each emom’s. WOD 10 min Ascending Ladder: (2 – 4 –......

WOD 8 Rounds: 30 Push Ups 20 Box Jumps Over 24/20 10 Power Snatch 95/65 *Scale Push Ups to 20 if needed....

Front Squat 7 sets x 4 reps @70 – 75% WOD 4 Rounds: 30 KB Swings 24/16kg 20 Toes to Bar...

WOD For time: 30 Rounds: 1 Deadlift 315/225 3 Hand Stand Push Ups 5 Pull Ups *30 min time cap RX+ = C2B Pull Ups...

Stregth 4 Rounds not for time 12 Ring Rows 8 Right Arm DB Bent Over Row 8 Left Arm DB Bent Over Row *rest as needed between Rounds WOD 5 sets of: 30/20 Cal Row Sprint *rest 2 min between sets...

WOD Team of 2 5 Rounds: 100 Double-Unders 40 Wall Ball 20/14 40 Toes to Bar 40 Alternating DB Snatch 50/35 *only one person can work at a time....

WOD 14 min EMOM: odd min: 12/9 Cal Bike even min: 20 Box Jumps 24/20 Rest 2 min 14 min EMOM: odd min: 12 Hang Power Cleans 135/95 even min: 12 Lateral Burpees Over Bar...

Back Squat Every 2 min for 12 min 5 Reps @80 – 85% WOD For time: 9 – 15 – 21 – 27 Pull Ups Deadlifts 185/125...

Push Press 15 min Clock: 5 min EMOM: 8 Reps 5 min EMOM: 4 Reps 5 min EMOM: 2 Reps WOD 12 min AMRAP: 30 1 Arm Hang DB Power Cleans 50/35 30 Push Ups 30 Abmat Sit Ups...

WOD For time: 100 Double-Unders then 30 – 24 – 20 – 16 – 12 – 8 – 4 Alternating Pistol Squats Power Snatch 95/65 then 100 Double-Unders *Time Cap: 30 mins...

Strength 12 min EMOM: even min: 6 Strict Chin Ups odd min: 6 Strict Pull Ups WOD 7 Rounds: 7 Hang Power Cleans 155/105 14 V-Ups Time Cap: 14 mins...

WOD Team of 2 3 Rounds: 2 min AMRAP: Cal Ski Rest 1 min 2 min AMRAP: Ring Dips Rest 1 min 2 min AMRAP: Cal Assault Bike Rest 1 min 2 min AMRAP: KB Squat Clean 24/16kg (1 KB Only) Rest 1 min *only......

WOD Every 2 min for 30 min 0 – 2 min: 30/20 Cal Row 2 – 4 min: 30 KB Swings 24/16kg 4 – 6 min: 20 Burpees...

WOD 5 min AMRAP: 27 Toes to Bar 27 Box Jumps 24/20 27 Deadlifts 135/95 Rest 3 min 5 min AMRAP: 21 Toes to Bar 21 Box Jumps 24/20 21 Deadlifts 185/125 Rest 3 min 5 min AMRAP: 15 Toes to Bar 15 Box Jumps......

Squat Clean and Jerk 7 sets of: 2 Squat Cleans + 1 Jerk (Split or Push) WOD For time: 30 Power Cleans 30 Front Squats 30 Shoulder to Overhead RX = 135/95...

WOD For time: 10 – 20 – 30 Deadlifts 225/155 Pull ups into 60 Alternating DB Snatch 50/35 into 10 – 20 – 30 Alternating KB Box Steps Ups 24/20 (use 1 KB 24/16kg) Cal Assault Bike into 60 Alternating DB Snatch 50/35...

Overhead Press Strict Press: 5 sets x 3 reps Push Press: 3 sets x 5 reps WOD 4 Rounds: 30 Alternating Hang DB Clean and Jerk 50/35 30 DB Goblet Squats 50/35...

WOD Team of 2: 12 min AMRAP 20 Cal Ski 30 Toes to Bar Rest 2 min 12 min AMRAP: 20 Hang Power Cleans 135/95 30 Bar Facing Burpees Rest 2 min 12 min AMRAP: 20 KB Swings 32/24kg 30 Box Jumps Over 24/20 *only......

Sumo Deadlift 8 sets x 3 reps WOD Every 2 min for 16 min: 0 – 2 min: 30/20 Cal Row 2 – 4 min: 40 Push Ups...

WOD 10 Rounds: 40 Double-Unders 12 Wall Ball 20/14 Back Squat 5 sets x 4 reps @75-80%...

Squat Snatch 6 sets of: 1 Squat Snatch + 1 hang Squat Snatch + 1 Overhead Squat WOD 20 Power Snatch 95/65 80 Pull Ups 20 Power Snatch...

WOD For time: 1000m Row 50 Hang Power Cleans 135/95 Rest 3 min, then For time: 200 Double-Unders 50 C2B Pull ups Rest 3 min, then For time: 50 Alternating DB Snatch 50/35 50 KB Swings 24/16kg...

Front Squat 10 min EMOM: 3 Reps @70% WOD 15 min AMRAP: 45 Air Squats 30 Abmat Sit ups 15 Deadlifts 275/185...

WOD 3 Rounds: 21 Hand Stand Push Ups 42 Box Jumps Over 24/20 Rest 5 min, then For time: 30/20 Cal Assault Bike 60 Hang Power Snatch 75/55...

WOD “Happy New Year” For time: 1 Squat Snatch 2 Squat Cleans 3 Squat Snatches 4 Squat Cleans 5 Squat Snatches 6 Toes to Bar 7 Strict Pull Ups 8 Front Squats 9 Clean and Jerks 10 Power Snatch 11 Power Cleans 12 Front Rack......

Deadlift Build up to a Heavy 10 Reps (touch and go) WOD Every 2 min for 16 min: 0 – 2 min: 25/18 Cal Assault Bike 2 – 4 min: 30 Wall Ball 20/14 4 – 6 min: 30/20 Cal Row 6 – 8 min:......

WOD For time: 3 Rounds of: 27 Push Ups 27 KB Swings then 2 Rounds of: 21 Wall Ball 20/14 21 Alternating DB Snatch 50/35 then 1 Round of: 15 Bar Facing Burpees 15 Overhead Squats 115/80...

Clean and Jerk 10 min EMOM: 1 Power Clean + 1 Squat Clean + 1 Jerk WOD 3 Rounds: 20 Deadlifts 155/105 60 Double-Unders 20 Toes to Bar 60 Double-Unders...

WOD 24 min EMOM: min 1: 15/12 Cal Row min 2: 20 Box Jumps Over 24/20 min 3: 25 Abmat Sit Ups...

WOD “12 Days of Christmas” 1 Power Snatch 2 Bar Muscle Ups (C2B Pull Ups) 3 Thrusters 4 Sumo Deadlift High Pull 5 Toes to Bar 6 Push Jerk 7 Hang Power Cleans 8 Deadlifts 9 Burpees 10 Strict Pull Ups 11 Back Squats 12......

Front Squat 12 min EMOM: 3 Reps @60-65% WOD 3 Rounds: 100 Double-Unders 50 KB Swings 24/16kg...

WOD For time: 25 – 20 – 15 – 10 – 5 Cal Row Thrusters 95/65 -Then- 25 – 20 – 15 – 10 – 5 C2B Pull Ups Wall Ball 20/14...

Back Squat 7 Sets x 4 Reps @65-70% WOD 4 Rounds: 40 Air Squats 10 Power Cleans 135/95...

Team of 2 3 Rounds: 100 Double-Unders 50 Push Ups 100 Double-Unders 50 Alternating DB Snatch 50/35 100 Double-Unders 50 Toes to Bar *Only one person can work at a time. RX+ = 70/50 lbs DB...

WOD 42 min Clock: 7 Rounds: 1 min On / 1 min Off Cal Ski Erg then 7 Rounds: 1 min On / 1 min Off Cal Assault Bike then 7 Rounds: 1 min On / 1 min Off Cal Row...

WOD For time: 50 Pull Ups 10 Clean and Jerk 50 Box Jumps 30/24 10 Clean and Jerk 50 V-Ups 10 Clean and Jerk 50 V-Ups 10 Clean and Jerk 50 Box Jumps 30/24 10 Clean and Jerk 50 Pull Ups RX = 135/95 RX+......

Leg Stamina 15 min EMOM: Min 1: 12 Barbell Stiff Leg Deadlifts (choose own weight) Min 2: 16 Alternating DB Lunges 50’s/35’s Min 3: 24 Air Squats WOD 3 Rounds: 12 Burpees 12 Deadlifts 9 Burpees 9 Deadlifts 6 Burpees 6 Deadlifts RX = 155/105......

WOD Every 3 min for 24 min: 50 Double-Unders 10 Burpees 10 Strict Chin Ups 5 Power Cleans 165/115 Rx + = 185/125...

Barbell Shoulder Press (Strict) 8 sets x 4 reps WOD 15 min AMRAP: 30 KB Swings 24/16kg 30 Wall Ball 20/14 30 Push Ups 30 V-Ups...

WOD Team of 2 5 Rounds: 1000m/750m Row 30 Power Snatch 75/55 *only one person can work at a time. RX + = 95/65...

Power Clean 10 min EMOM: 1 Rep (Go Heavy) WOD 10 Rounds: 10 Hang Power Cleans 135/95 10 Toes to Bar...

WOD 5 Rounds: 1 min Max Reps Deadlifts 275/185 1 min Max Reps Box Jumps 24/20 1 min Max Reps Bar Muscle Ups (Kipping Chest 2 Bar) 1 min Max Reps Cal Assault Bike 1 min Rest...

Back Squat 12 min Clock: 6 min EMOM: 6 Reps 6 min EMOM: 3 Reps WOD For time: 108 Double-Unders 36 DB Shoulder to Overhead 50/35 18 Burpees 108 Double-Unders 18 Burpees 36 DB Shoulder to Overhead 50/35 108 Double-Unders...

WOD 4 Rounds: 8 Toes to Bar 24 Deadlifts 115/80 8 Toes to Bar 16 Hang Power Cleans 115/80 8 Toes to Bar 8 Push Jerks 115/80 RX+ = 135/95...

Squat Snatch 8 Sets x 2 Reps (touch and go) WOD 3 Rounds: 25 Power Snatch 75/55 15 Pull Ups...

WOD Team of 2 10 min AMRAP: 30/20 Cal Ski 8 Rope Climbs Rest 1 min 10 min AMRAP: 30/20 Cal Row 20 Lateral Burpees Over Rower Rest 1 min 10 min AMRAP: 30/20 Cal Assault Bike 30 KB Swings 24/16kg *only one person can......

Deadlift Build up to a 1 Rep Max WOD 6 Rounds: 60 Double-Unders 15 Deadlifts 155/105...

WOD 3 Rounds: 33 DB Goblet Squat 50/365 33 Hand Release Push Ups 33 Knees to Elbows 33 Box Jumps 30/24 33 Alternating DB Snatch 50/35 RX + = 70/50 Lbs...

Clean and Jerk 10 min EMOM: 1 Squat Clean + 1 Hang Squat Clean + 1 Front Squat + 1 Jerk WOD 5 Rounds: 15 Push Press 115/80 20 Wall Ball 20/14...

WOD For time: 3 Rounds: 15 Squat Snatch 95/65 15 Toes to Bar then 3 Rounds: 10 Squat Snatch 115/80 15 C2B Pull Ups then 3 Rounds: 5 Squat Snatch 135/95 15 KB Swings 24/16kg...

WOD 2 Rounds of: 4 min EMOM: 60 Double-Unders 1 min Rest 4 min EMOM: 15 – 20 Push Ups 1 min Rest 4 min EMOM: 15 – 20 Ring Rows Rest 1 min 4 min EMOM: 15 Power Cleans 95/65 Rest 1 min...

Midline Conditioning 5 Rounds: 30 secs Plank 10 Strict Toes to Bar 10 V-Ups 15 Secs Hollow Body Hold *Rest 1 min Between Rounds WOD 4 Rounds: 30 Alternating Hang DB Snatch 50/35 20 Box Jumps Overs 24/20...

WOD 8 Rounds: (32 min EMOM) min 1: 15/12 Cal Row min 2: 15 Burpees min 3: 15 Deadlifts 225/155 min 4: Rest...

Shoulder Stamina 18 min EMOM: min 1: 8 Strict Barbell Press min 2: 10 Lateral DB Raises min 3: 12 Bent Over DB Flyes WOD 12 min AMRAP: 10 C2B Pull Ups 8 Hang Power Cleans 135/95 6 Front Squats 135/95...

WOD 3 Rounds: 75 Double-Unders 50 Wall Ball 20/14 75 Double-Unders 50 Alternating DB Snatch 50/35...

Bench Press 7 sets x 5 reps WOD 3 Rounds: 45 Abmat Sit Ups 30 KB Swings 24/16kg 15 Burpees...

WOD Team of 2 25 min AMRAP: 60/40 Cal Row 50 Clean and Jerk 95/65 60/40 Cal Row 40 Clean and Jerk 135/95 60/40 Cal Row 30 Clean and Jerk 165/115 60/40 Cal Row 20 Clean and Jerk 185/125 60/40 Cal Row Max Reps Clean......

Assault Bike Every 3 min for 15 min: 20/14 Cal Sprint WOD 10 Rounds: 10 Deadlifts 185/125 10 Strict Chin Ups...

Front Squat 6 sets x 5 reps (increase weight between sets if needed) WOD 3 Rounds: 20 Alternating Front Rack Lunges 95/65 25 Toes to Bar...

WOD For time: 3 Rounds: 21 Deadlifts 95/65 15 Burpees 9 Hang Power Cleans 95/65 then 3 Rounds: 12 Deadlifts 115/85 9 Burpees 6 Hang Power Cleans 115/85 then 3 Rounds: 9 Deadlifts 135/95 6 Burpees 3 Hang Power Cleans 135/95...