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: 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...

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......