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!

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...

WOD 30 min EMOM: min 1: 25 Abmat Sit Ups min 2: 50 Double-Unders min 3: 10 Strict Pull Ups min 4: 12/9 Cal Assault Bike min 5: Rest...

WOD Team of 2 For time: 300 Push Ups *35 min Runnig Clock, at the beginning of every 7 min, complete 40 Alternating DB Box Step Ups 24/20 (with one 1 DB 50/35lbs) 40 Power Snatch 75/55 then chip away at the push ups in......

Deadlift 10 min EMOM: 10 Unbroken Reps (use a challenging weight) WOD For time: 50 Wall Ball 20/14 50 T2B 35 Wall Ball 35 T2B 20 Wall Ball 20 T2B...

WOD Every 8 min for 32 min: 60/50 Cal Row 40 KB Swings 24/16kg 20 Burpee Box Jumps Over 24/20...

Thruster 10 min EMOM: 5 Reps WOD 15 min AMRAP: 15 Power Cleans 95/65 15 Front Squats 95/65 15 Pull Ups...

WOD For time, partitioned any way:40 muscle-ups80-cal. row120 wall-ball shots, 20-lb. ball to 10 ft. Time cap: 20 min....

Deadlift 1 Rep every 20 secs for 12 min WOD 3 min AMRAP: 40 Abmat Sit Ups Max Reps KB Swings 24/16kg Rest 1 min 3 min AMRAP: 40 KB Swings 24/16kg Max Reps Push Ups Rest 1 min 40 Push Ups Max Reps Abmat......

WOD Team of 2 For time: 150 Wall Ball 20/14 50 Power Cleans 135/95 200 Double-Unders 50 Power Cleans 200 Double-Unders 50 Power Cleans 150 Wall Ball *only one person can work at a time....

Power Snatch Every 30 secs for 12 min: 1 Rep WOD TABATA (8 Rounds of 20 secs on/ 10 secs off) Cal Bike Rest 1 min Cal Row Rest 1 min Ring Dips...

WOD 7 Rounds: 24 Box Jumps 24/20 21 Toes to Bar 18 Alternating DB Clean and Jerk 50/35...

Back Squat 3 sets x 10 reps 3 sets x 6 reps 3 sets x 2 reps WOD 8 min AMRAP: 12 Sumon Deadlift High Pull 95/65 8 Lateral Burpees over Bar...

Open WOD 20.4 For time:30 box jumps, 24 in.15 clean and jerks, 95 lb.30 box jumps, 24 in.15 clean and jerks, 135 lb.30 box jumps, 24 in.10 clean and jerks, 185 lb.30 single-leg squats10 clean and jerks, 225 lb.30 single-leg squats5 clean and jerks, 275......

5 Super Sets of: 5 Strict Chin Ups 10 Barbell Bent Over Rows 15 Bent Over DB T-Raises *Rest 90 Secs between Super Sets WOD 4 x 500m Max Effort *Rest 3 min between rounds.W...

Deadlift 3 sets x 10 reps 3 sets x 6 reps *Increase weight after each set. WOD 3 Rounds 3 min AMRAP: 100 Double-Unders Max Reps C2B Pull Ups *Rest 1 min Between Rounds....

WOD Every 5 min for 30 min: 0 -5 min: 50/40 Cal Assault Bike 5 – 10 min: 40 Alternating DB Snatch 50/35 + 20 Box Jumos 30/24 10 – 15 min: 50 Abmat Sit Ups + 25 V-Ups...

Clean and Jerk Every 30 secs for 10 min: 1 Squat Clean + 1 Jerk WOD 3 Rounds: 30 KB Swings 24/16kg 30 Push Press 95/65...

OPEN WOD 20.3 For time:21 deadlifts, 225 lb.21 handstand push-ups15 deadlifts, 225 lb.15 handstand push-ups9 deadlifts, 225 lb.9 handstand push-ups21 deadlifts, 315 lb.50-ft. handstand walk15 deadlifts, 315 lb.50-ft. handstand walk9 deadlifts, 315 lb.50-ft. handstand walk...

Push Press 3 sets x 8 reps 4 sets x 6 reps WOD 12 min EMOM: min 1: 15/12 Cal Row min 2: 18 Box Jumps 24/20 min 3: 21 Push Ups...

Team of 2 3 Rounds: 3 min AMRAP: Cal Ski Rest 30 secs 3 min AMRAP: Power Snatch 135/95 Rest 30 secs 3 min AMRAP: Toes to Bar Rest 30 secs *only one person can work at a time....

Sumo Deadlift 3 x 8 reps 3 x 4 reps WOD For time: 10 to 1 Deadlifts *after each set of Deadlifts, complete 35 Double-Unders...

Sumo Deadlift 3 x 8 reps 3 x 4 reps WOD For time: 10 to 1 Deadlifts *after each set of Deadlifts, complete 35 Double-Unders...

Back Squat Every 2 min for 12 min: 10 Reps WOD 5 Rounds: 15 Wall Ball 20/14 15 Pull Ups *10 min Time Cap...

WOD 32 min EMOM: Min 1: 12/9 Cal Assault Bike Min 2: 15 Burpees Min 3: 20 Hang Power Cleans 95/65 Min 4: Rest...

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...