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 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...

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 Team of 2 10 Rounds: 30/20 Push Ups 25 Wall Ball 20/14 20 Deadlifts 165/115 *Odd Rounds: Partner 1 will do the Push Ups and Deadlifts and Partner 2 will do the Wall Ball. *Even Rounds: Partner 2 will do the Push Ups and......

WOD Every 3 min for 36 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...

12 min EMOM: 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...

Strength 12 min EMOM: Odd min: 8 to 12 Strict Chin Ups Even min: 15 to 20 Abmat Sit Ups WOD Workout 19.1 Complete as many rounds as possible in 15 minutes of:19 wall-ball shots19-cal. row Men throw 20-lb. ball to 10-ft. target...

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....