WOD

Workout du jour (Workout of the day) au gym Citalfort

Le dernier WOD est affiché ici à chaque jour! Toutes les séances d’entraînement imaginables sont au bout de vos doigts.

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: 7 min EMOM: 8 – 10 Strict Pull Ups 7 min EMOM: 10 – 12 Toes to Bar 7 min EMOM: 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...

WOD For time: 1 to 10 Squat Clean 165/115 Devil Press 50’s/35’s HSPU...

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...

WOD 4 Rounds: 600m Run 30 Deadlifts 20 Hang Power Cleans 10 Push Press Rx = 135/95...

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...