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 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...

Back Squat 3 Reps every 2 min for 16 min WOD 3 Rounds: 30 Alternating DB Snatch 50/35 15 HSPU...

WOD 3 Rounds: 400m Run 50 Air Squats followed by… 3 Rounds: 21 Push Press 95/65 21 Pull Ups followed by… 3 Rounds: 21 Power Snatch 95/65 42 Push Ups...

Squat Clean + Hang Power Clean 7 sets x 1+1 WOD 10 min AMRAP: 35 Double-Unders 7 Hang Power Cleans 135/95...

WOD Team of 2 3 Rounds: 100 Abmat Sit Ups 80 Wall Ball 20/14 60/42 Cal Assault Bike 40 Deadlifts 135/95 *only one person can work at a time....

Squat Snatch + Hang Powere Snatch 7 Sets x 1+1 WOD 3 Rounds 3 Min AMRAP: 10 Burpees 10 C2B Pull Ups Rest 1 min between Rounds....

Pause Front Squat 5 sets x 3 reps (3 secs pause at bottom) WOD 3 Rounds: 400m Run 21 KB Swings 24/16kg 21 Box Jumps 24/20...

WOD Every 2 min for 30 min: 0 – 2 min: 30/20 Cal Row 2 – 4 min: 25 T2B 4 – 6 min: 20 Clean and Jerk 95/65...

WOD 5 Rounds: 20 Pull Ups 15 HSPU 10 Squat Cleans 135/95 5 Squat Snatch 135/95...

Bulgarian Split Squat (double KB Front Rack) 4 sets x 8 reps per leg 1 Legged Stiff Leg Deadlift with KB 4 sets x 10 reps per leg WOD 3 Rounds: 30 Alternating DB Snatch 50/35 60 Double-Unders...

WOD Team of 2 6 Rounds: 27/18 Cal Row 21 Bar Facing Burpees 15 Power Cleans 165/115 *only one person can work at a time....

Strict Press Build up to a Heavy 5 then to a Heavy 2 WOD For time: 35 Hang Power Snatch 75/55 50 T2B 35 Hang Power Snatch 75/55...

WOD Every 3 min for 27 min: 0 – 3 min: 30/21 Cal Assault Bike 3 – 6 min: 30 Box Jumps Over 30/24 6 – 9 min: 30 Deadlifts 225/155...

Back Squat 12 min EMOM: 2 Reps WOD 12 min AMRAP: 6 C2B Pull Ups 12 Wall Ball 20/14 18 KB Swings 24/16kg...

WOD 3 Rounds: 30 Abmat Sit Ups 30 Fronts Squats 95/65 30 Push Ups 30 Power Snatch 96/65 30 Abmat Sit Ups...

Strength 16 min EMOM: Odd min: 6 – 8 Strict Chin Ups Even min: 8 – 10 Box Dips WOD TABATA (8 rounds of: 20 secs on/ 10 secs off) Sumo Deadlift High Pull 75/55 *1 min Rest Ring Rows *1 min Rest Cal Assault......

WOD Team of 2 5 Rounds: 30 Power Cleans 115/80 30 T2B 30 Shoulder to Overhead 115/80 30 Wall Ball 20/14 *only one person can work at a time....

Front Squat 1 Rep every 30 secs for 12 minutes WOD 4 Rounds: 10 Deadlifts 225/155 15 Burpees 10 Deadlifts 225/155 35 Double-Unders...

WOD 10 min AMRAP: 15/12 Cal Row 5 Power Snatch 135/95 *Rest 5 min* 10 min AMRAP: 15 Box Jumps Over 30/24 5 Bar Muscle Ups...

WOD 5 Rounds: 400m Run 30 KB Swings 24/16kg 30 Push Ups 30 Alternating KB Lunges 24/16kg...

Rowing 2 x 1000m row *Rest 1/1 Ratio WOD 3 Rounds: 1 min Max Reps Push Press 95/65 1 min Max Reps Box Jumps 24/20 1 min Max Reps Alternating DB Snatch 50/35 Rest 1 min after Round....

WOD Team of 2 For time: 30 Rounds of Cindy (Partner 1 does odd rounds and partners 2 does even rounds) Cindy = 5 Pull Ups, 10 Push Ups and 15 Air Squats after the 30 rounds, 1 Mile Run split between both Partners...

Power Clean Build up to a Heavy Triple (unbroken touch and go) WOD 15 min EMOM: min 1: 12/9 Cal Assault Bike min 2: 10 Power Cleans 135/95 min 3: 15 T2B...

WOD For time: 100 Wall Ball 20/14 60 Bar Facing Burpees 20 Deadlifts 275/185 150 Double-Unders 50 Wall Ball 20/14 30 Bar Facing Burpees 10 Deadlifts 275/185...

Overhead Squat 5 sets x 5 reps WOD For time: 27 – 21 -15 Hang Power Snatch 95/65 Pull Ups...

WOD Team of 2 6 Rounds: 400m Run (both partners at the same time have to run) 50 Box Jumps Over 24/20 50 KB Swings 24/16kg *Box Jumps Over & KB Swings is one person at a time....

Back Squat 2 sets x 4 reps 2 sets x 2 reps WOD For Time: 20 Burpees 15 Power Snatch 135/95 20 Burpees 10 Power Snatch 135/95 20 Burpees 5 Power Snatch 135/95...

WOD 3 Rounds: 3 min AMRAP: 40/30 Cal Row Max Reps Deadlifts 315/205 *Rest 2 min* 3 min AMRAP: 3 min AMRAP: 30 Alternating DB Overhead Lunges 50/35 Max Reps T2B *Rest 2 min*...

Barbell Strict Press 15 min EMOM: 0 – 5 min: 3 reps 5 – 10 min: 2 reps 10 – 15 min: 1 rep WOD 4 Rounds: 50 Double-Unders 10 Clean and Jerks 135/95...

WOD 30 min Running Clock: 20 min AMRAP: 20 Wall Ball 20/14 15 Burpees 10 Power Cleans 185/125 Followed by … 10 min to Establish 1 RM Squat Clean...

Stiff Leg Deadlift 4 sets x 12 reps Front Rack Split Squat 4 sets x 8 reps per leg WOD For time: 45 – 30 -15 Deadlifts 155/105 Box Jumps Over 24/20...

WOD Team of 2 For time: Buy in: 100/70 Cal Row 100 Pull Ups 200 Push Ups 300 Abmat Sit Ups Buy out: 100/70 Cal Row *only one person can work at a time....

Squat Clean and Jerk 10 min EMOM: 2 Reps of Squat Clean and Jerk WOD 10 min AMRAP: 35 Double-Unders 9 Thrusters 75/55...

Back Squat 6 sets x 3 reps WOD “RANDY” For Time: 75 Power Snatch 75/55...

WOD Every 2 min for 32 min: min 0 – 2: 30 Deadlifts 135/95 min 2 – 4: 20/14 Cal Assault Bike min 4 – 6: 16 HSPU min 6 – 8: 4/3 Rope Climbs...

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...