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!

Open WOD 20.2 20 min AMRAP: 4 DB Thrusters 50’s/35’s 6 Toes to Bar 24 Double-Unders...

Hang Power Clean 9 min Clock: 3 min EMOM: 7 reps 3 min EMOM: 5 reps 3 min EMOM: 3 reps 3 min EMOM: 1 rep WOD 3 Rounds: 30 Wall Ball 20/14 30 Push Ups...

WOD Team of 2 10 Rounds: 20 Deadlifts 225/155 20 Box Jumps Over 24/20 20 Burpees *only one person can work at a time....

Shoulder Stamina 5 sets of: 15 Barbell Push Press right into 15 Lateral Raises Rest 90 secs between sets WOD 15 min AMRAP: 60 Double-Unders 30 Alternating DB Snatch 50/35...

Front Squat 10 min EMOM: 3 Reps WOD 4 Rounds: 10 Power Cleans 155/105 20 Pull Ups...

WOD Open WOD 20.1 10 Rounds: 8 Ground to Overhead 95/65 10 Bar Facing Burpees...

Assault Bike 6 Rounds: 20 secs Max Effort Rest 2 min between Rounds WOD 7 Rounds: 15 KB Swings 24/16kg 10 Toes to Bar...

WOD Team of 2 5 Rounds: 40 Wall Ball 20/14 30 Deadlifts 155/105 20 Hang Power Cleans 155/105 10 Push Press 155/105 *Only one person can work at a time....

WOD 12 min AMRAP: 30/20 Cal Row 20 Box Jumps 24/20 Rest 2 min 12 min AMRAP: 30 Ring Rows 20 V-Ups...

Squat Snatch Every 30 secs for 10 min: 1 Rep WOD 6 Rounds: 15 Power Snatch 75/55 10 Burpees *12 min Cap...

Back Squat 12 min EMOM: 0 – 6 min: 6 reps 6 – 12 min: 3 reps WOD 3 Rounds: 35 Deadlifts 185/125 100 Double-Unders...

WOD Every 7 min for 28 min: 21 Box Jumps 24/20 18 HSPU 15 Squat Cleans 135/95...

Deadlift 8 – 8 – 6 – 6 – 4 – 4 *increase weight every set WOD 4 Rounds: 2 min AMRAP: 60 Air Squats Max Reps Push Ups *Rest 1 min Between Rounds...

WOD Team of 2 2 Rounds: 80 Alternating Hang DB Clean and Jerk 50/35 100 Double-Unders 80 Pull Ups 100 Double-Unders 80 Alternating DB Snatch 50/35 100 Double-Unders *only one person can work at a time....

WOD 27 min Running Clock: 6 min EMOM: 12/9 Cal Bike Rest 1 min 6 min EMOM: 12 Toes to Bar Rest 1 min 6 min EMOM: 12 Burpees Rest 1 min 6 min EMOM: 12 KB Swings 32/24kg...

Strength 5 Sets: 16 Alternating Back Rack Lunges (Back Step) 12 Double KB Sumo Deadlifts *Rest 90 secs after each Set WOD For time: 500m Row 30 Power Cleans 185/125 *8min Cap...

Strict Barbell Shoulder Press 14 min Clock: 4 min EMOM: 5 Reps Rest 1 min, increase weight 4 min EMOM: 3 Reps Res 1 min , increase weight 4 min EMOM: 1 Rep WOD 3 Rounds: 30 Wall Ball 20/14 20 Push Press 95/65...

Workout 17.1For time:10 dumbbell snatches15 burpee box jump-overs20 dumbbell snatches15 burpee box jump-overs30 dumbbell snatches15 burpee box jump-overs40 dumbbell snatches15 burpee box jump-overs50 dumbbell snatches15 burpee box jump-overs Men use 50-lb. dumbbell and 24-in. box Time cap: 20 minutes...

Gymnastics 14 min EMOM: even min: 6 Strict Pull Ups odd min: 6 Srict Chin Ups WOD 10 min Ladder: (1,2,3,4…) Power Cleans 135/95 10 V-Ups *each round, reps of the power cleans increases by 1. The V-Ups always stay at 10 reps....

WOD Team of 2 5 Rounds: 40/30 Cal Row 40 Lateral Burpees Over Bar 40 Thrusters 95/65 *only one person can work at a time....

Hang Squat Snatch 3 – 3 – 3 – 2 – 2 WOD For time: 50 KB Swings 24/16 kg 50 Double-Unders 40 KB Swings 50 Double-Unders 30 KB Swings 50 Double-Unders 20 KB Swings 50 Double-Unders 10 KB Swings 50 Double-Unders...

WOD 10 Rounds: 25 Abmat Sit Ups 20 Push Ups 15 Deadlifts 135/95 10 Pull Ups...

Clean and Jerk Every 2 min for 12 min: 6 Squat Clean and Jerk WOD For time: 27 – 21 – 15 – 9 Hang Power Cleans Shoulder to Overhead RX = 95/65...

WOD Every 6 min for 30 min: 400m Run 21 KB Swings 24/16kg 15 Goblet Squats 24/16kg 9 C2B Pull Ups...

WOD 24 min EMOM: min 1: 12/9 Cal Assault Bike min 2: 10 Hang Power Cleans 135/95 min 3: 15 Push Ups *Scale the weight as needed....

WOD Team of 2 5 Rounds: 120 Double-Unders 60 Wall Ball 20/14 30 Deadlifts 245/165 *Only one person can work at a time....

Strength 4 Sets not for time: 8 Barbell Bent Over Rows 8 Strict Chin Ups 8 1 Arm DB Row WOD 5 Rounds: 30/20 Cal Row Sprint *Rest 2 min Between Rounds...

WOD 4 Rounds: 15 Power Snatch 135/95 15 Push Press 135/95 Core Conditioning 12 min EMOM: even min: 15 V-Ups odd min: 10 T2B...

Front Squat 6 Reps every 2 min for 16 min WOD For time: 1 to 10 Power Cleans 135/95 Bar Facing Burpees...

WOD Every 2 min for 24 min: min 0 – 2: 20 Power Snatch 95/65 min 2 – 4: 40 Abmat Sit Ups min 4 – 6: 30/20 Cal Ski min 6 – 8: 3/2 Rope Climbs...

Deadlift 20 min to build up to a 1 Rep Max WOD 10 min AMRAP: 35 Double-Unders 10 Right Arm DB Push Press 10 Left Arm DB Push Press...

WOD Team of 2 10 Rounds: 20/15 Cal Row 20 KB Swings 24/16kg 20 Box Jumps Over 24/20 *On round 1, partner 1 will complete the 20/15 Cal Row then partner 2 will complete the 20 KB Swings and then partner 1 will finish the......

Assault Bike 4 Rounds: 25/18 Cal Sprint *Rest 2 min between Rounds WOD 9 Rounds: 11 C2B Pull Ups 11 Front Squats 115/80...

WOD For time: 1 mile Run 75 Push Ups 50 Power Cleans 155/105 75 Push Ups...

Push Press Every 2 min for 14 min: 7 reps WOD 6 min AMRAP 30 Hang Alt DB Snatch 50/35 15 T2B Rest 2 min, then repeat a 2nd time....

WOD 5 Rounds: 15 HSPU 15 Power Cleans 135/95 15 Pull Ups 15/12 Cal Assault Bike...

Back Squat Every 45 secs for 12 min: 3 Reps WOD 2 Rounds: 100 Double-Unders 50 Air Squats Followed by 2 Rounds: 50 KB Swings 24/16kg 50 Push Ups...

WOD Team of 2 4 Rounds: 1000m Row 50 Box Jumps 30/24 30 Power Snatch 115/80 *only one person can work at a time...

Thruster Build up to a Heavy Triple from the floor WOD “Fran” 21 – 15 – 9 Thrusters 95/65 Pull Ups...

WOD Every 6 min for 30 min: 400m Run 21 Hang Power Cleans 95/65 18 Burpees...

Sumo Deadlift 3 sets 5 reps 3 sets x 3 reps 3 sets x 1 rep WOD 8 min AMRAP: 8 Deadlifts 245/165 12 T2B...

Clean and Jerk Build up to a Heavy: 2 Power Cleans + 3 Jerks WOD “Death By” Push Ups *every min, increase the reps of push ups by 2...

WOD Team of 2 3 Rounds: 200 Double-Unders 100 Alternating Hang DB Snatch 50/35 75 Box Jumps 24/20 50 Burpees *only one person can work at a time...

Front Squat 4 sets x 10 reps WOD 16 min EMOM: Even min: 15/12 Cal Row Odd min: 15 Wall Ball 20/14...

Squat Snatch 10 min to build up to a Heavy Single WOD 7 min AMRAP: 30 Deadlifts 185/125 20 Pull Ups Rest 2 min 7 min AMRAP: 20 Deadlifts 225/155 10 C2B Pull Ups...

Barbell Strict Press 12 min EMOM: 3 reps WOD 3 Rounds: 30 Push Press 95/65 30 T2B...

WOD 5 Rounds: 400m Run 30 KB Swings 24/16kg 20 Pull Ups 10 Power Cleans 155/105...

Back Squat 4 sets x 4 reps 2 sets x 2 reps WOD 6 min AMRAP: 12 Box Jumps 24/20 12 Push Press 75/55 12 Push Ups Rest 2 min, repeat the 6 min AMRAP a 2nd time....

WOD Team of 2 For time: 120 T2B 60 Power Snatch 135/95 80 T2B 40 Power Snatch 135/95 60 T2B 30 Power Snatch 135/95 *Only one person can work at a time...

WOD 5 min Max Cal Row 2 min Rest 5 min Max Reps Deadlifts 365/245 Rest 2 min 5 min Max Cal Assault Bike Rest 2 min 5 min Max Reps Deadlifts 365/245...

Squat Clean and Jerk 12 min EMOM: 2 reps WOD 3 Rounds: 15 Power Cleans 135/95 15 Burpees 15 Handstand Push ups...

WOD Every 10 min for 30 min 100 Double-Unders 75 Abmat Sit Ups 50 KB Swings 24/16kg 25 Pull Ups...

WOD 8 min AMRAP: 15/10 Cal Ski 15 Power Snatch 95/65 Rest 2 min 8 min AMRAP: 15 Toes to Bar 15 Burpees Rest 2 min 8 min AMRAP: 15/10 Cal Bike 15 Deadlifts 155/105...

Front Squat 5 sets x 2 reps 3 sets x 1 rep WOD For time: 100 Wall Ball 20/14 *every time you break, 20 abmat sit ups...

WOD Team of 2 For time: 1200m Run 60 Power Cleans 135/95 800m Run 80 C2B Pull Ups 400m Run 100 Bar Facing Burpees *Both Partner’s have to run together at the same time. The Power Cleans, C2B Pull Ups and Bar Facing Burpees will......

Deadlift 1 rep every 30 secs for 15 min WOD 100 Double-Unders 50 Push Press 95/65 100 Double-Unders...

WOD 4 Rounds: 1 min Cal Assault Bike 30 secs Rest 1 min Ring Rows 30 secs Rest 1 min Push Ups 30 secs Rest 1 min Cal Ski 30 secs Rest 1 min KB Swings 24/16kg 30 secs Rest 1 min Box Jumps 24/20......

Snatch Grip Push Press + Overhead Squat Build up to a Heavy 3 + 3 from the Rack WOD 3 Rounds: 20 T2B 20 Overhead Squats 95/65...

WOD 12 min AMRAP: 12/9 Calories Assault Bike 1 Legless Rope Climb or 2 Rope Climbs Rest 4 min 12 min AMRAP: 15/10 Calories Row 8 Handstand Push Ups...

Deadlift 3 sets x 7 reps 3 sets x 5 reps 3 sets x 3 reps WOD For time: 400m Run 80 Alternating Front Rack Lunges 95/65 (step back) 400m Run...

Squat Snatch 7 sets x 2 Squat Snatch + 1 Overhead Squat WOD 9 min AMRAP: 9 Power Snatch 95/65 9 C2B Pull Ups...

WOD 30 min Running Clock: 0 – 5 min: 3 rounds 15/10 Cal Assault Bike 15 KB Swings 32/24kg 5 – 10 min: 3 Rounds: 15 Ring Dips 15 Box Jumps 24/20 10 – 15 min: 3 Rounds 50 Double-Unders 25 Abmat Sit Ups...

Back Squat 5 min EMOM: 4 reps Rest 2 min 5 min EMOM: 2 reps WOD For time: 30 – 20 – 10 Power Cleans 135/95 Burpees...

WOD 21 min AMRAP: 18 T2B 9 Power Snatch 115/80 18 Lateral Burpees Over Bar 9 Power Snatch 115/80...

Press 7 min EMOM: 3 Strict Press Rest 2 min 7 min EMOM: 3 Push Press WOD For time: 40 Double-Unders 1 to 10 Power Cleans 135/95 *after each set of double-unders, increase the number of reps by 1 on the power cleans until you......

WOD For time: 800m Run 60 Power Snatch 75/55 60 Pull Ups 400m Run 40 Power Snatch 95/65 40 Pull Ups 400m Run 20 Power Snatch 115/80 20 Pull Ups 800m Run...

WOD Team of 2 For time: 120/80 Cal Row 100 Deadlifts 135/95 50 Hang Power Cleans 135/95 80 Deadlifts 165/115 40 Hang Power Cleans 165/115 60 Deadlifts 185/125 30 Hang Power Cleans 185/125 120/80 Cal Row *only one person can work at a time....

Squat Snacth 3 min AMRAP 1 min Rest (increase the weight) 3 min AMRAP 1 min Rest (increase the weight) 3 min AMRAP *choose the weight for each 3 min AMRAP’s WOD 3 Rounds: 30 Alternating DB Snatch 50/35 30 Box Jumps Over 24/20...

Split Jerk Build up to a Heavy Single WOD 12 min AMRAP 10 C2B Pull Ups 20 Push Ups 50 Double-Unders...

WOD 24 min EMOM: min 1: 24 Abmat Sit Ups min 2: 18 Wall Ball 20/14 min 3: 3 Squat Cleans 205/165...

WOD Team of 2 For time: 800m Run 60 C2B Pull Ups 40 Devil Press 50’s/35’s 50 C2B Pull Ups 30 Devil Press 40 C2B Pull Ups 20 Devil Press 800m Run *Only one person can work at a time, including the run....

Back Squat 20 min EMOM: 5 Reps (Challenge weight 225/155) Gymnastics Practice Spend 10 – 15 min practicing Hand Stand Walk Muscle ups HSPU...

WOD 6 Rounds: 1 min: Cal Row Rest 30 secs 1 min: Deadlifts 275/185 Rest 30 secs 1 min: DB Push Press 50’s/35’s Rest 30 secs 1 min: Box Jumps 24/20 Rest 30 secs...

Squat Snatch 9 min EMOM: 2 Reps WOD For time: 100 Double-Unders 30 Power Snatch 115/80 100 Double-Unders *10 min Cap...

Hand Stand Push Ups 5 min EMOM: 3 – 6 Strict HSPU Rest 1 min 5 min EMOM: 4 – 8 Kipping HSPU WOD 15 min Running Clock: 30 secs on/ 30 secs off min 1: Cal Ski Erg min 2: SDHP 75/55 min 3:......

WOD Team of 2 3 Rounds: 80 Alternating DB Snatch 50/35 60 Toes to Bar 40 Power Cleans 155/105 *Only one person can work at a time....

Back Squat Every 2 min for 16 min: 5 Reps WOD For Time: 30 – 20 – 10 Deadlifts 225/155 Bar Facing Burpees...

Press 14 min EMOM: even min: 3 Barbell Strict Press odd min: 6 Barbell Push Press WOD 2 Rounds: 20 Right Arm Hang DB Clean and Jerk 50/35 40 Pull Ups 20 Left Arm Hang DB Clean and Jerk 50/35...

WOD 30 min Running Clock: 10 min AMRAP: 30 Alternating Pistol Squats 30/21 Cal Assault Bike into 10 min AMRAP: 30 Box Jumps 24/20 30/21 Cal Row into 10 min AMRAP: 30 KB Swings 24/16kg 90 Double-Unders...

WOD Every 3 min for 27min: min 0 – 3: 15 Power Snatch 135/95 min 3 – 6: 25/18 Cal Assault Bike min 6 – 9: 4 Rope Climbs...

Clean 9 min EMOM: 2 Hang Power Cleans + 2 Front Squats WOD 4 Rounds: 400m Run 50 Abmat Sit Ups...

WOD Team of 2 For Time: 150 Wall Ball 20/14 150 Deadlifts 95/65 150 Box Jumps 24/20 125 Wall Ball 20/14 125 Deadlifts 135/95 125 Box Jumps 24/20 100 Wall Ball 20/14 100 Deadlifts 185/125 100 Box Jumps 24/20 *only one person can work at......

Gymnastics 21 min Running Clock: 0 – 7 min: 8 – 10 Strict Pull Ups 7 – 14 min: 10 – 12 Toes to Bar 14 – 21 min: 15 – 20 Push Ups WOD 10 min AMRAP: 20 Alternating KB Snatch 24/16kg 10 Burpees...

WOD 30 min Running Clock: 0 – 10 min: 5 Rounds 50 Double-Unders 15 Hang Power Cleans 95/65 10 – 20 min: 5 Rounds 50 Double-Unders 10 Thrusters 95/65 20 – 30 min: 5 Rounds 15 Hang Power Cleans 95/65 10 Thrusters 95/65...

WOD 5 Rounds: 1 min Max Reps Cal Ski 1 min Max Reps Push Press 75/55 1 min Max Reps Alternating DB Lunges 50’s/35’s 1 min Max Reps Knees to Elbow 1 min Max Reps Cal Row *1 min Rest between Rounds...

Power Snatch 9 min EMOM: 3 Reps Touch n Go WOD 5 Rounds: 20 Alternating DB Snatch 50/35 15 Pull Ups...

WOD Team of 2 2 Rounds 8 min AMRAP: 100 Double-Unders 30 Goblet Squats 24/16kg Rest 2 min 8 min AMRAP: 30/20 Cal Assault Bike 30 Burpee Box Jumps Over 24/20 Rest 2 min *only one person can work at a time...

WOD “Double DT” 10 Rounds: 12 Deadlifts 155/105 9 Hang Power Cleans 155/105 6 Push Jerks 155/105...

Front Squat 6 min EMOM: 3 reps Rest 1 min, Increase the weight 6 min: 1 rep every 30 secs WOD 12 min AMRAP: 21 Air Squats 18 Push Ups 15 KB Swings 24/16kg 12 Toes to Bar...

WOD 5 Rounds: 27 KB Swings 24/16 kg 21 Box Jumps 30/24 15 Pull Ups 9 Back Squats 115/80 (No Rack)...

Shoulder Press 12 min EMOM: 4 Reps WOD 10 Rounds: 10 Push Press 95/65 10 Toes to Bar...

WOD Team of 2 For time: 60/40 Cal Row 40 Squat Cleans 95/65 60/40 Cal Row 30 Squat Cleans 135/95 60/40 Cal Row 20 Squat Cleans 165/115 60/40 Cal Row 10 Squat Cleans 185/125 *only one person can work at a time...

Sumo Deadlift 3 Reps every min for 6 min Rest 1 min, Increase Weight then 1 Rep every 30 secs for 6 min WOD For Time: 10 Deadlifts 245/165 20 Push Ups 20 Deadlifts 245/165 40 Push Ups 30 Deadlifts 245/165 60 Push Ups...

WOD Every 8 min for 32 min: 400m Run 60 Double-Unders 50 Abmat Sit Ups 30 1 Arm Hang DB Clean and Jerk 50/35 (alternate arm every 5 reps)...

Overhead Squat 6 sets x 5 reps WOD 9 min AMRAP: 9 Power Snatch 95/65 9 Overhead Squats 95/65 9 C2B Pull Ups...

WOD 10 Rounds: 3 Power Cleans 185/125 6 HSPU 9 Deadlifts 185/125 12 Burpees...

Front Squat 6 sets x 3 reps WOD For time: 100 Front Squats 95/65 *Every time you break, 10 V-Ups...

WOD Team of 2 10 min AMRAP: 40/28 Cal Ski 20 Strict Pull Ups *Rest 2 min 10 min AMRAP: 40/28 Cal Assault Biike 60 KB Swings 24/16kg *Rest 2 min 10 min AMRAP: 40/30 Cal Row 40/30 Push Ups *only one person can work......

WOD 4 Rounds: 27 Hang Power Cleans 115/80 27 Burpees 27 Shoulder to Overhead 115/80 27 Box Jumps 24/20...

Deadlift 20 mins to build up to a heavy double WOD 10 min Ladder 35 Double-Unders 2 Toes to Bar 2 Deadlifts 185/125 *After each round, add 2 extra reps to the Toes to Bar and Deadlifts...