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!

Strength 14 min EMOM: Min 1: 10 Barbell Bent Over Rows Min 2: 10 Strict Ring Dips WOD 12 min AMRAP: 24 Box Jumps 24/20 18 KB Swings 24/16kg 12 Burpees...

WOD Team of 2 5 Rounds: 60/45 Cal Row 50 Thrusters 95/65 *only one person can work at a time...

TABATA 8 rounds of 20 secs on/ 10 secs off Push Ups 1 min Rest DB Bicep Curls 1 min Rest Then Repeat a 2nd time. WOD For Time: 60 Alt. DB Snatch 50/35 60 Abmat Sit Ups 30 Alt. DB Snatch 60 Abmat Sit......

WOD 5 Rounds: 400m Run 15 Power Cleans 135/95 15 Strict Pull Ups 30 Wall Ball 20/14...

WOD 3 Rounds: 120 Double-Unders 100 Air Squats 80 Abmat Sit Ups 60 Push Ups 40 Power Snatch 75/55...

Shouder Press 6 sets x 4 reps WOD Every 2 min for 18 min min 0 – 2: 20/14 Cal Bike min 2 – 4 : 20 Push Press 95/65 min 4 – 6: 16 Alternating DB Box Step-ups 50’s/35’s (24/20)...

WOD Team of 2 10 Rounds: 9 Power Cleans 185/125 12 Bar Facing Burpees 15 T2B *Partner 1 will complete odd Rounds and Partner 2 will complete even Rounds....

Power Snatch 9 min EMOM Min 1-2-3: 3 Reps Min 4-5-6: 2 Reps Min 7-8-9: 1 Rep Row Conditioning 5 Rounds x 500m Row *Rest 3 min between Rounds....

WOD Every 5 min for 25 min 20 Deadlifts 245/165 20 Pull Ups 20 Box Jumps 24/20...

Front Squat 5 sets x 4 reps WOD 3 Rounds: 30 Wall Ball 20/14 100 Double-Unders...

Squat Snatch 7 Sets x 2 Reps (No touch and Go) WOD 3 Rounds: 2 min AMRAP 8 Power Snatch 75/55 8 T2B *Rest 1 min...

Front Squat 7 sets x 2 reps (increasing weight) WOD 10 min Ladder (2,2,4,4,6,6…) Front Squat 115/80 Shoulder to Overhead 115/80...

Midline 12 min EMOM: 10 V-Ups + 10 secs Hollow Body Hold WOD 7 Rounds: 21 KB Swings 24/16kg 15 Box Jumps 30/24 9 C2B Pull Ups...

Clean and Jerk 10 min EMOM: 2 Squat Clean + 2 Jerks WOD For Time: 30 Burpees 30 Power Cleans 185/125 30 Burpees...

WOD 6 Rounds: 1 min MaX Reps of Cal Ski 1 min Max Reps of Push Press 95/65 1 min Max Reps of Cal Assault Bike 1 min Max Reps of Ring Dips 1 min Rest...

Deadlift 6 sets x 3 reps (increasing weight) WOD 5 Rounds: 15 Deadlifts 155/105 15 Pull Ups...

WOD Every 2 min for 28 min 0 – 2 min: 15/12 Cal Row + 50 Double-Unders 2 – 4 min: 15 Hang Power Cleans 135/95 + 10 Bar Facing Burpees...

Strength 15 min EMOM: 5 Strict Pull Ups + 10 Push Ups (Scale = 4 Pull Ups + 8 Push Ups) WOD 10 Rounds: 12 Alternating DB Snatch 50/35 10 T2B *15 min Cap...

Front Squat 4 sets x 7 reps WOD 10 min AMRAP: 16 Alternating Front Rack Lunges 95/65 8 HSPU...

WOD 28 min EMOM: min 1: 6 Devil Press 50’s/35’s min 2: 60 Double-Unders min 3: 15 KB Swings 24/16kg min 4: 12 Pull Ups...

Squat Clean 6 sets x 2 reps (not touch and go) WOD 12 min AMRAP: 20 Hang Power Cleans 96/65 20 Box Jumps Overs 24/20...

Team Of 2 For Time: 50 Deadlifts 275/185 150 T2B 50 Deadlifts 150 Bar Facing Burpees 50 Deadlifts *only one person can work at a time....

Squat Snatch 6 sets x 2 reps (not touch and go) WOD 50 Squat Snatch 95/65 50 C2B Pull Ups...

WOD 2 Rounds: 3 min AMRAP: Cal Ski Erg Rest 1 min 3 min AMRAP: Cal Assault Bike Rest 1 min 3 min AMRAP: Double-Unders Rest 1 min 3 min AMRAP: Cal Row Rest 1 min...

Sumo Deadlift 7 Sets x 1Rep WOD 3 Rounds: 35 Wall Ball 20/14 20 Alternating DB Clean and Jerk 50/35...

Open WOD 19.5 For Time: 33 – 27 -21 -15 -9 Thrusters 95/65 C2B Pull Ups Time Cap: 20 minutes...

Back Squat 5 sets x 4 reps WOD 10 Rounds: 10 Deadlifts 245/165 10 Box Jumps 30/24...

Midline Conditioning 5 Rounds not for time: 10 Strict Toes to Bar 15 V-Ups 20 Russian Twist with DB WOD Every 3 min for 12 min: 15 Clean and Jerk 135/95 *Score = slowest Round...

Squat Snatch 1 Rep every 30 secs for 15 min WOD 12 min AMRAP: 42 Double-Unders 15 KB Swings 24/16kg 9 C2B Pull Ups...

WOD 6 Rounds: 12 Alternating 1 Arm Overhead DB Lunge 50/35 24 Wall Ball 20/14 36 Abmat Sit Ups...

Push Press 5 sets x 10 reps For Total Time 3 Rounds of: 10 Snatches (95/65 lb) 12 Bar-Facing Burpees 3 minutes Rest, Then 3 Rounds of: 10 Bar Muscle-Ups 12 Bar-Facing Burpees Time cap: 12 minutes...

WOD Team of 2 4 Rounds: 50 Power Cleans 135/95 50 Box Jumps 24/20 50 T2B *only one person can work at a time...

Snatch 6 sets x 1 Power Snatch + 1 Hang Power + 2 Overhead Squats WOD 4 Rounds: 30 Alternating DB Snatch 50/35 30 Overhead Squats 75/55...

WOD 14 min EMOM: odd min: 15/10 Cal Assault Bike even min: 2/1 Rope Climb *Rest 4 min* 14 min EMOM: odd min: 15/12 Cal Row even min: 15 Burpees...

Squat Clean 1 rep every 30 secs for 15 min WOD 8 min AMRAP: 15 Deadlifts 225/155 15 HSPU...

WOD For time: 21-18-15-12-9 Power Cleans 95/65 60 Double-Unders followed by…. 21-18-15-12-9 Power Snatch 95/65 Pull Ups...

Snatch 7 sets x 1 Squat Snatch + 1 Hang Squat Snatch WOD Open WOD 19.3 For Time 200 foot Dumbbell Overhead Lunges (50/35 lb) 50 Dumbbell Box Step-Ups (24/20 in) 50 Strict Handstand Push-Ups 200 foot Handstand Walk Time Cap: 10 minutes...

WOD Every 3 min for 30 min 0 – 3 min: 500m Row 3 – 6 min: 30 Box Jumps 30/24 6 – 9 min: 50 KB Swings 24/16kg...

Clean and Jerk 5 sets x 3 Power Cleans + 3 Jerks WOD 3 min AMRAP: 15 Power Cleans 95/65 10 T2B *Rest 1 min 3 min AMRAP: 10 Power Cleans 135/95 10 T2B *Rest 1 min 3 min AMRAP: 5 Power Cleans 185/125 10......

Overhead Squat 5 sets x 3 reps WOD 3 Rounds: 25 Overhead Squats 95/65 25 Lateral Burpees Over Bar...

WOD 10 Rounds: 15 Box Jumps 30/24 15 Deadlifts 155/105 10 Alternating Pistol Squats...

Beginning on an 8-minute clock, complete as many reps as possible of:  25 toes-to-bars  50 double-unders  15 squat cleans, 135 lb.  25 toes-to-bars  50 double-unders  13 squat cleans, 185 lb.If completed before 8 minutes, add 4 minutes to the clock and proceed to:  25 toes-to-bars  50 double-unders  11 squat cleans, 225 lb.If......

Team of 2 For Time: 20 T2B 200 DB Snatch 50/35 20 T2B 150 Hang Power and Jerk 75/55 20 T2B 150/100 Cal Assault Bike 20 T2B *Both partners will work and complete 20 T2B each at the same time. *Other 3 exercises are done......

Deadlift 7 – 7 – 7 – 4 – 4 WOD 18 min EMOM min 1: 15/12 Cal Row min 2: 18 Push Ups min 3: 15 Pull Ups...

Press Odd min: 3 Strict Press Even min: 6 Push Press WOD 4 Rounds: 20 KB Swings 24/16kg 10 Burpees 10 Right arm KB Push Press 24/16kg 10 Left arm KB Push Press 24/16kg 10 Burpees...

Front Squat 5 sets x 3 reps WOD 3 min AMRAP: 100 Double-Unders Max Reps Squat Cleans 155/105 *Rest 1 min* 3 min AMRAP: 80 Double-Unders Max Reps Squat Cleans 185/125 *Rest 1 min* 3 min AMRAP: 60 Double-Unders Max Reps Squat Cleans 205/145...

WOD Team of 2 3 Rounds: 80/60 Cal Row 60 Wall Ball 20/4 40 Power Cleans 115/80 *only one person can work at a time....

Power Snatch 8 min EMOM: 3 reps WOD For 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 Women use 20-lb. dumbbell and 20-in. box, step-ups OK Time......

Push Press 5 sets x 4 reps WOD Tabata Ring Rows Rest 1 min Tabata Cal Assault Bike Rest 1 min Tabata Hang Power Cleans 95/65 Rest 1 min, then repeat all a 2nd time....

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...