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 5 Rounds: 1 min Max reps Power Snatch 95/65 1 min Max reps Push Ups 1 min Max reps Cal Ski Erg 1 min Max reps KB Swings 24/16kg 1 min Max reps V-ups *Rest 1 min between Rounds...

Squat Clean 1 rep every 30 secs for 10 min WOD 9 Rounds: 35 Double-Unders 9 Front Squats 115/80...

Team WOD Team of 2 38 min Running Clock: 2 min AMRAP: Max Cal Row 2 min AMRAP: Max T2B 2 min AMRAP: Max Bar Facing Burpees 2 min AMRAP: Max Deadlifts 185/125 Rest 2 min, then repeat 3 more times. *only one person can......

Front Squat 4 sets x 2 reps WOD Every 2 min for 24 min: min 0 – 2: 20/14 Cal Assault Bike min 2 – 4: 20 Strict Ring Dips min 4 – 6: 20 DB Push Press 50’s/35’s...

WOD 5 Rounds: 15 Power Cleans 115/80 20 Box Jumps 24/20 Midline 4 Rounds not for time: 30 Russian Twist with DB 20 Sit Ups 10 Standing Oblique Crunches with KB per side *rest 90 secs between rounds....

Squat Snatch 1 Rep every 30 secs for 10 min WOD 14 min AMRAP: 40 Wall Ball 20/14 40 Pull Ups...

  WOD 7 rounds: 15 Burpees 12 Deadlifts 155/105 9 Hang Power Cleans 155/105 6 Push Jerks 155/105...

  Back Squat 10 min EMOM: 4 reps   WOD 10 Rounds: 12 KB Swings 24/16kg 15 Abmat Sit Ups...

WOD Team of 2 2 Rounds: 100 Wall Ball 20/14 30/20 Push Ups 100 Alternating DB Snatch 50/35 30/20 Push Ups 100 Strict Pull Ups 30/20 Push Ups *100 reps exercises is the total for both partners, only one work at a time. *the push......

WOD 30 min EMOM: min 1: 15/12 Cal Ski Erg min 2: 10 T2B min 3: 12/9 Cal Assault Bike min 4: 15 Box Jumps 30/24 min 5: 15/12 Cal Row...

  Jerk 12 min EMOM: 2 Push Jerk + 1 Split Jerk WOD 6 Rounds: 20 Deadlifts 135/95 10 Push Press 135/95...

  Squat Clean 5 Sets x 2 Squat Cleans + 2 Front Squats   WOD 4 Rounds: 50 Double-Unders 15 Burpees 5 Power Cleans 225/155...

WOD 3 Rounds: 1000m Row 50 Abmat Sit Ups 35 Power Snatch 75/55 20 C2B Pull Ups...

1. WOD 30 min EMOM: min 1: 12/9 Cal Assault Bike min 2: 6 Devil Press 50’s/35’s min 3: 10 T2B min 4: 20 Push Ups min 5: REST...

1. Sumo Deadlift  12 min EMOM: 3 Reps @75% 2. WOD 12 min AMRAP: 24 Abmat Sit Ups 12 C2B Pull Ups 6 Deadlifts 275/185...

1. Squat Snatch  5 sets x 3 reps (5 to 10 secs rest between reps) *increasing weight after each set 2. WOD 4 Rounds: 25 Power Snatch 75/55 25 Box Jumps Overs 24/20...

1. Squat Clean and Jerk Complex 6 sets x 2 Squat Cleans + 1 Jerk (increasing weight every set) 2. WOD  5 min Increasing Ladder (2,2,4,4,6,6…) Hang Power Clean and Jerk 115/80 T2B Rest 3 min, then repeat the 5 min Ladder...

1. WOD 4 Rounds: 50 Abmat Sit Ups 40 Push Ups 30 Alternating DB Snatch 50/35 20 Power Cleans 155/105  ...

1. Front Squat 7 sets x 3 reps (increasing weight each set) 2. WOD 3 Rounds: 30 KB Swings 24/16kg 30 Goblet Squats 24/16kg...

1. WOD Team of 3 5 Rounds: 40 Deadlifts 135/95 35/25 Cal Row 30 Burpees *All 3 Partners are starting at a different exercise and are working at the same time. Partners can advance to the next exercise when the partner on the following exercise......

1. WOD 25 min AMRAP: 25 Thrusters 75/55 50 Double-Unders 25 Pull Ups 50 Double-Unders 25 Overhead Squats 75/55 50 Double-Unders 25 T2B 50 Double-Unders...

1. Power Clean + Hang Power Clean  8 sets x 1 + 1 (increasing weight each set) 2. WOD 5 Rounds: 40 secs on/ 20 secs off Cal Assault Bike Power Cleans 185/125 Box Jumps Over 24/20...

1. Deadlift  10 min EMOM: 2 reps @75-80% 2. WOD 2 Rounds: 40 Alt DB Snatch 50/35 40 Wall Ball 20/14 40 V-ups...

1. WOD 8 Rounds: 8 Hang Power Cleans 115/80 8 HSPU 8 Burpee Box Jumps 30/24 8 C2B Pull Ups 8 SDHP 115/80...

1. Back Squat  5 Sets x 5 Reps 2.WOD 4 Rounds: 30/20 Push Ups 15 Deadlifts 225/155...

1. WOD  Team of 2 6 Rounds: 40 KB Swings 24/16kg 40 T2B 40 Push Press 95/65 *only one person can work at a time....

1. WOD Running Clock 2 min AMRAP: 20/15 Cal Row Max Reps Squat Cleans 155/105 *Rest 2 min* 2 min AMRAP: 20/14 Cal Bike Max Reps Squat Cleans 155/105 *Rest 2 min* 2 min AMRAP: 15/12 Cal Row Max Reps Squat Cleans 185/125 *Rest 2......

1. Midline  4 Rounds: 20 V-ups 40 Sit Ups 1 min Plank *90 secs Rest between Rounds 2. WOD  10 Rounds: 10 Burpee Pull Ups 15 Box Jumps 24/20 *20 min Cap...

1. Squat Snatch  4 sets x 1 rep 3 sets x 1 rep 2. WOD  14 min AMRAP: 60 Double-Unders 15 Right Arm DB Clean and Jerk 50/35 60 Double-Unders 15 Left Arm DB Clean and Jerk 50/35...

1. WOD  5 Rounds: 60 Double-Unders 50 Abmat Sit Ups 40 Push Ups 30 KB Swings 24/16kg *Rest 2 min between Rounds...

1. WOD Team of 2 4 Rounds: 0-2 min AMRAP: Deadlifts 275/185 2-4 min AMRAP: Cal Assault Bike 4-6 min AMRAP: T2B 6-8 min AMRAP: HSPU *2 min Rest between Rounds *Only one person can work at a time, switch as many times as you......

1. WOD 8 min AMRAP: 15/10 Cal Assault Bike 5 Deadlifts 315/225 *2 min Rest* 8 min AMRAP: 25/18 Cal Row 10 Lateral Burpees Over Rower *2 min Rest* 8 min AMRAP: 16 Alternating Front Rack Lunges 50’s/35’s 24 Slam Ball 30/20...

1. Strength/WOD 29 min Running Clock: 7 min EMOM: 2 Squat Snatch right into…. 15 min AMRAP: 30 KB Swings 24/16kg 30 Pull Ups 90 Double-Unders right into…. 7 min EMOM: 10 T2B...

1. WOD Team of 2 Buy in: 80 Burpees followed by 4 Rounds: 30 Front Squats 95/65 40 Push Press 95/65 50 Box Jumps 24/20 followed by Buy out: 80 Burpees...

1. WOD  For time: 100 Wall Ball 20/14 100 T2B 100 Box Jumps 24/20 50 Wall Ball 20/14 50 T2B 50 Box Jumps 24/20...

1. Deadlift  7 – 7 – 5 – 5 – 3 – 3 2. WOD 6 Rounds: 60 Double-Unders 12 Deadlifts 185/125...

1. WOD  “The Card Game” For time: Diamonds = Power Cleans 95/65 Spades = Burpees Hearts = SDHP 95/65 Clubs = V-Ups *Shuffle a deck of Cards and place it face down. Draw the top card and do the exercersis assigned to the symbol. The......

1. Front Squat  5 sets x 5 reps 2. WOD 3 Rounds: 1 min Max Reps of Thrusters 95/65 1 min Max Reps of Pull Ups 1 min Max Reps of Cal Assault Bike *Score equal total amount of reps completed in the 3 rounds....

1. WOD  Every 2 min for 24 min: min 0-2: 350/250m Row min 2-4: 20 Box Jumps Over 36/28 inch min 4-6: 20 Double KB Swings 24/16kg per hand min 6-8: Max Reps of Tire flip or Pig Flip (choose the weight)...

1. Gymnastics 14 min EMOM: odd min: Max Unbroken reps of T2B even min: Max Unbroken reps of HSPU 2. WOD For time: 100 Overhead Squats 95/65...

1. Squat Snatch  7 sets x 2 reps (not Touch n’ Go) 2. WOD  3 Rounds: 1 min Max Cal Assault Bike *30 secs Rest 1 min Max Strict Pull Ups *30 secs Rest 1 min Max Reps Power Snatch 115/80 *30 secs Rest...

1. WOD Team of 2 27 min AMRAP: 12 Thrusters 95/65 15 T2B 18 Box Jumps Over 24/20 21 KB Swings 24/16kg 24 Abmat Sit Ups *Round 1: Partner 1 will do the 12 Thrusters, 18 Box Jumps Over and 24 Abmat Sit Ups Partner......

1. Clean and Jerk  7 sets x 2 Squat Cleans + 1 Jerk 2. WOD  For time: 1 to 10 of Hang Power Cleans 135/95 *40 Double-Unders between...

1. WOD Every 2 min for 24 min min 0-2: 35/25 Cal Row min 2-4: 10 Devil Press 50’s/35’s min 4-6: 4/2 Rope Climbs min 6-8: 40/25 Push Ups...

1. Back Squat  Build up to a 1 Rep Max 2. WOD 2 Rounds: 50 Deadlifts 135/95 50 Wall Ball 20/14...

1. WOD 30 min Running Clock: 15 min AMRAP of “Cindy” 5 Pull Ups 10 Push Ups 15 Air Squats Followed by… 15 min AMRAP: 5 Power Cleans 165/115 10 DB Push Press (5 reps per arm) 50/35 45 Double-Unders...

1. Snatch  5 sets x 3 Hang Squat Snatch + 2 Snatch Balance (not a complex, you can drop the bar in between Hang Squat Snatche’s) 2. WOD 6 min AMRAP: 20 Overhead Squats 96/65 20 T2B *Rest 3 min, then repeat the 6 min......

1. WOD  Team of 2 For time: Buy in: 100/70 Cal Assault Bike then 10 Rounds: 15 Deadlifts 185/125 10 Burpee Box Jumps 24/20 then Buy out: 100/75 Cal Row *Buy In and Buy Out is split between both partners however they want. For the......

1. Clean and Jerk  5 sets x 3 Hang Squat Cleans + 2 Jerks (not a complex) 2. WOD For time: 20 Pull Ups 30 Power Cleans 20 Pull Ups 30 Push Press 20 Pull Ups 30 Thrusters RX = 105/75...

1. Clean and Jerk  5 sets x 3 Hang Squat Cleans + 2 Jerks (not a complex) 2. WOD For time: 20 Pull Ups 30 Power Cleans 20 Pull Ups 30 Push Press 20 Pull Ups 30 Thrusters RX = 105/75...

1. Midline  20 min Running Clock: 30 secs on/ 30 secs off min 1: Strict T2B min 2: L-Sit from pull up Bar min 3: V-Ups min 4: Hollow Body Hold 2. WOD Every 4 min for 16 min: 75 Double-Unders 25 KB Swings 24/16kg......

1. Back Squat  2 sets x 6 reps 2 sets x 4 reps 3 sets x 2 reps *increase weight by 5 to 15lbs from last week 2. WOD  “Isabel” For time: 30 Snatch 135/95...

1. WOD 4 Rounds: 2 min Max Cal Assault Bike 1 min Rest 2 min Max Reps T2B 1 min Rest 2 min Max Reps Deadlifts 315/205 1 min Rest...

1. Snatch  5 sets x 1 Squat Snatch + 1 hang Squat Snatch + 1 Snatch Grip Push Press 2. WOD 4 Rounds: 40 Wall Ball 20/14 20 Burpees...

1. WOD Team of 2 3 Rounds: 120 Sit Ups 80 Alternating DB Snatch 50/35 40 Pull Ups *only one person can work at a time. RX+ = DB Snatch 70/50 & C2B Pull Ups...

1. Clean and Jerk  5 sets x 1 Squat Clean + 1 Hang Squat Clean + 1 Jerk 2. WOD  12 min AMRAP: 18 Box Jumps 24/20 6 Hang Power Cleans 185/125...

1. Gymnastic Skill 10 – 15 min Practice Bar Muscle Ups 2. WOD  24 min EMOM: min 1: 15/12 Cal Row min 2: 20 to 30 Secs Handstand Hold min 3: 50 Double-Unders min 4: 5 to 8 Bar Muscle Ups/ Scale for 8 to......

1. Back Squat  2 sets x 6 reps 2 sets x 4 reps 3 sets x 2 reps (use same weight that you used on your sets of 6 from last week for this week sets of 6) 2. WOD 27 – 21 – 15......

1. WOD For time: 50 HSPU 50 Squat Cleans 95/65 50 Burpees 35 HSPU 35 Squat Cleans 95/65 35 Burpees 20 HSPU 20 Squat Cleans 95/65 20 Burpees...

1. Power Snatch  Build up to a Heavy 5 Reps Touch and Go 2. WOD 3 Rounds: 100 Double-Unders 25 Pull Ups...

1. WOD Team of 2 4 Rounds: 80 Wall Ball 20/14 80 Box Jumps 24/20 80 Double Russian KB Swings 24/16kg in each hand *only one person can work at a time....

1. Power Clean Build up to a Heavy 5 reps Touch and Go 2. WOD 4 Rounds: 1 min Max reps T2B 1 min Max reps Deadlifts 225/155 1 min Max Cal Assault Bike 1 min REST...

1. Gymnastics and Skills  15 – 20 min of Practice -Pistol Squats or -DB Overhead Squats or -Double-Unders 2. WOD 3 Rounds: 10 Power Snatch 115/80 15 Lateral Burpees Over Bar *10 min Cap...

1. Back Squat  2 sets x 10 reps 2 sets x 6 reps 2 sets x 3 reps *increase weight from last week by 5 to 15lbs on each sets. (last week with this rep scheme) 2. WOD For time: 50 Power Cleans 50 Front......

1. WOD Every 2 min for 30 min: 0 – 2 min: 25/18 Cal Row 2 – 4 min: 18 Burpee Box Jumps Over 24/20 4 – 6 min: 20 Chest 2 Bar Pull Ups *Scale reps as needed...

1. Snatch  10 min EMOM: 1 Power Snatch + 1 Squat Snatch + 1 Overhead Squat 2. WOD For time: 100 Abmat Sit Ups 50 Deadlifts 135/95 75 Abmat Sit Ups 40 Deadlifts 50 Abmat Sit Ups 30 Deadlifts...

1. WOD Team of 3 5 Rounds: 40 Wall Ball 20/14 30/21 Cal Assault Bike 15 Devil Press 50’s/35’s *All 3 partners will be working at the same time but will all start in different exercise. Partner’s can advance to the next excersise only once......

1. Clean and Jerk  1o min EMOM: 1 Power Clean + 1 Squat Clean + 1 Jerk 2. WOD 15 min AMRAP: 60 Double-Unders 15 T2B 5 Power Snatch 135/95...

1. Back Squat  2 sets x 10 reps 2 sets x 6 reps 2 sets x 3 reps *increase weight from last week by 5 to 15lbs on each sets. 2. WOD 3 Rounds: 10 Squat Cleans 135/95 20 Pull Ups...

1. WOD 5 min AMRAP: 21-15-9 Cal Assault Bike Push Press 75/55 *Rest 2 min 5 min AMRAP: 21-15-9 Knees to Elbow Box Jumps Overs 24/20 *Rest 2 min 5 min AMRAP: 21-15-9 Cal Row DB Power Cleans 50’s/35’s *Rest 2 min 5 min AMRAP:......

1. Snatch  5 sets x 1 Power Snatch + 3 Squat Snatch (drop the bar between repetitions) 2. WOD 4 Rounds: 30 Alternating DB Snatch 50/35 15 Pull Ups...

1. Clean and Jerk  6 sets x 3 Squat Cleans + 1 Jerk 2. WOD For time: 100 T2B *Every min 6 Deadlifts 225/155...

1. Gymnastics Practice 15-20 mins: -Kipping Pull Ups or -Butterfly Pull Ups or -Ring Muscle Ups 2. WOD 5 min AMRAP: 12 Power Snatch 75/55 12 Box Jumps Over 30/24 *Rest 2 min, then repeat a 2nd time....

1. Back Squat 2 sets x 10 reps 2 sets x 6 reps 2 sets x 3 reps 2. WOD 5 Rounds: 20 Wall Ball 20/14 10 Burpees...

1. WOD 27 min EMOM: min 1: 10 DB Thrusters 50’s/35’s min 2: 12 T2B min 3: 50 Double-Unders...

1. Snatch  7 sets of : 1 Squat Snatch + 1 Power Snatch + 1 Overhead Squat 2. WOD For time: 100 Power Cleans 135/95 *10 min Cap...

1. WOD  Team of 2 15 min AMRAP: (you go i go) 12/9 Cal Assault Bike 15 KB Swings 24/16kg *2 min Rest* 15 min AMRAP: (you go i go) 12 Deadlifts 155/105 15 Ring Dips  ...

1. WOD 10 Rounds: 11 Bar Facing Burpees 10 C2B Pull Ups 10 Front Squats 115/80...

1. WOD 5 Rounds: 1 min Max Cal Row 1 min Max Reps T2B 1 min Max Reps Box Jumps Over 24/20 1 min Max Reps Alternating DB Snatch 50/35 1 min Max Reps Push Ups 1 min Rest...

1. Squat Clean  12 min EMOM: 2 reps 2. WOD For time: 10 to 1 Clean and Jerk 135/95 50 Double-Unders...

1. Power Clean 1 Rep Every 20 secs for 10 min 2. WOD 4 Rounds: 20 SDHP 95/65 20 T2B...

1. WOD Team of 2 3 Rounds: 100 Back Squats 155/105 100 DB Push Press 50’s/35’s *only one person can work at a time...

1. WOD  21 min EMOM: min 1: 12/9 Cal Assault Bike min 2: 10 to 15 Pull Ups min 3: 5 Power Snatch 135/95 2. Midline  4 Rounds Not For Time: 40 Sit Ups 20 V-Ups...

1. WOD  For time: 120 Double-Unders 30 Deadlifts 225/155 30 Box Jumps Over 24/20 40 Deadlifts 40 Box Jumps Over 50 Deadlifts 50 Box Jumps Over 120 Double-Unders...

1. Power Clean and Jerk  9 min EMOM: 5 reps 2. WOD 3 Rounds: 4 min AMRAP: 21 KB Swings 24/16kg 15 Push Ups 9 Power Cleans 155/105 *1 min Rest bwtween Rounds...

1. Snatch  8 sets x 2 reps (no touch n go) 2. WOD 5 Rounds: 15 Right Arm Hang DB Snatch 50/35 15 Left Arm Hang DB Snatch 15 Pull Ups...

1. WOD  Team of 2 30 min Running Clock 20 min AMRAP: 35 Double-Unders 7 Power Cleans 135/95 7 Burpees Then 10 min to Establish 1RM Squat Clean (combine weight for the team) *Partner 1 will complete odd Rounds and Partner 2 will complete even......

1. Shoulder Press + Push Press  6 sets x 3 Strict Press + 6 Push Press *100 T-Raises for Warm Up 2. WOD For time: 50/35 Cal Assault Bike 50 Push Press 115/75...

1. WOD  24 min EMOM: min 1: 20 Deadlifts 135/95 min 2: 20 Box Jumps 24/20 min 3: 20/12 Push Ups min 4: 20 KB SDHP 32/24kg 2. Hand Stand Walk Practice ...

1. Back Squat  Build up to a Heavy 5 Reps 2. WOD 12 min Ladder: (4-4-8-8-12-12…) Power Snatch 995/65 T2B...

1. WOD For time: Buy in: 150 Double-Unders then 21 -18 – 15 – 12 – 9 – 6 – 3 Power Cleans HSPU Front Squats then Buy out: 150 Double-Unders Rx = 135/95...

1. WOD Every 3 min for 27 min: Running Clock 0 – 3 min: 60 KB Swings 24/16kg 3 – 6 min: 35/25 Cal Assault Bike 6 – 9 min: 45/30 Cal Row...

1. WOD Team of 2 5 Rounds: 50 Power Snatch 75/55 50 T2B 50 Burpees *only one person can work at a time....

1. Power Clean and Jerk  4 min EMOM: 3 Reps 1 min Rest 4 min EMOM: 2 Reps 1 min Rest 4 min EMOM: 1 Rep 2. WOD 2 Rounds: 6 min AMRAP: 12 Box Jumps 30/24 12 Hang Power Cleans 95/65 12 Push Press......

1. Front Squat  7 sets x 2 reps 2. WOD 5 Rounds: 15 Deadlifts 205/145 15 Pull Ups...

1. Squat Snatch  10 min EMOM: 1 Squat Snatch + 2 Overhead Squats 2. WOD 12 min AMRAP: 90 Double-Unders 45 Abmat Sit Ups 30 Alternating DB Snatch 50/35...

1. Power Snatch  14 min EMOM: 2 reps 2. WOD  4 Rounds: 1 min Max Reps Power Snatch 75/55 1 min Max Reps Ring Dips 1 min Max Reps Cal Assault Bike 1 min Rest...

1. WOD  Team of 2 5 Rounds: 50 KB Swings 32/24kg 50 Box Jumps 24/20 50 Front Squats 95/65 *only one person can work at a time....