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.

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....

Back Squat 5 sets x 3 reps WOD For time: 42 – 30 – 18 Deadlifts 155/105 T2B...

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......

Front Squat 4 sets x 2 reps WOD Every 2 min for 24 min: min 0 – 2: 20/14 Cal Assault Bike min 2 – 4: 20 Strict Ring Dips min 4 – 6: 20 DB Push Press 50’s/35’s...

WOD 5 Rounds: 15 Power Cleans 115/80 20 Box Jumps 24/20 Midline 4 Rounds not for time: 30 Russian Twist with DB 20 Sit Ups 10 Standing Oblique Crunches with KB per side *rest 90 secs between rounds....

Squat Snatch 1 Rep every 30 secs for 10 min WOD 14 min AMRAP: 40 Wall Ball 20/14 40 Pull Ups...

  WOD 7 rounds: 15 Burpees 12 Deadlifts 155/105 9 Hang Power Cleans 155/105 6 Push Jerks 155/105...

  Back Squat 10 min EMOM: 4 reps   WOD 10 Rounds: 12 KB Swings 24/16kg 15 Abmat Sit Ups...

WOD Team of 2 2 Rounds: 100 Wall Ball 20/14 30/20 Push Ups 100 Alternating DB Snatch 50/35 30/20 Push Ups 100 Strict Pull Ups 30/20 Push Ups *100 reps exercises is the total for both partners, only one work at a time. *the push......

WOD 30 min EMOM: min 1: 15/12 Cal Ski Erg min 2: 10 T2B min 3: 12/9 Cal Assault Bike min 4: 15 Box Jumps 30/24 min 5: 15/12 Cal Row...

  Jerk 12 min EMOM: 2 Push Jerk + 1 Split Jerk WOD 6 Rounds: 20 Deadlifts 135/95 10 Push Press 135/95...

  Squat Clean 5 Sets x 2 Squat Cleans + 2 Front Squats   WOD 4 Rounds: 50 Double-Unders 15 Burpees 5 Power Cleans 225/155...

WOD 3 Rounds: 1000m Row 50 Abmat Sit Ups 35 Power Snatch 75/55 20 C2B Pull Ups...

1. WOD 30 min EMOM: min 1: 12/9 Cal Assault Bike min 2: 6 Devil Press 50’s/35’s min 3: 10 T2B min 4: 20 Push Ups min 5: REST...

1. Sumo Deadlift  12 min EMOM: 3 Reps @75% 2. WOD 12 min AMRAP: 24 Abmat Sit Ups 12 C2B Pull Ups 6 Deadlifts 275/185...

1. Squat Snatch  5 sets x 3 reps (5 to 10 secs rest between reps) *increasing weight after each set 2. WOD 4 Rounds: 25 Power Snatch 75/55 25 Box Jumps Overs 24/20...

1. Squat Snatch  5 sets x 3 reps (5 to 10 secs rest between reps) *increasing weight after each set 2. WOD 4 Rounds: 25 Power Snatch 75/55 25 Box Jumps Overs 24/20...

1. WOD Every 3 min for 36 min: min 0 – 3: 35/25 Cal Assault Bike min 3 – 6: 4 to 5 Rope Climbs min 6 – 9: 15 Burpees + 25 KB Swings 24/16kg...

1. WOD Every 3 min for 36 min: min 0 – 3: 35/25 Cal Assault Bike min 3 – 6: 4 to 5 Rope Climbs min 6 – 9: 15 Burpees + 25 KB Swings 24/16kg...

1. Squat Clean and Jerk Complex 6 sets x 2 Squat Cleans + 1 Jerk (increasing weight every set) 2. WOD  5 min Increasing Ladder (2,2,4,4,6,6…) Hang Power Clean and Jerk 115/80 T2B Rest 3 min, then repeat the 5 min Ladder...

1. WOD 4 Rounds: 50 Abmat Sit Ups 40 Push Ups 30 Alternating DB Snatch 50/35 20 Power Cleans 155/105  ...

1. Front Squat 7 sets x 3 reps (increasing weight each set) 2. WOD 3 Rounds: 30 KB Swings 24/16kg 30 Goblet Squats 24/16kg...

1. WOD Team of 3 5 Rounds: 40 Deadlifts 135/95 35/25 Cal Row 30 Burpees *All 3 Partners are starting at a different exercise and are working at the same time. Partners can advance to the next exercise when the partner on the following exercise......

1. WOD 25 min AMRAP: 25 Thrusters 75/55 50 Double-Unders 25 Pull Ups 50 Double-Unders 25 Overhead Squats 75/55 50 Double-Unders 25 T2B 50 Double-Unders...

1. Power Clean + Hang Power Clean  8 sets x 1 + 1 (increasing weight each set) 2. WOD 5 Rounds: 40 secs on/ 20 secs off Cal Assault Bike Power Cleans 185/125 Box Jumps Over 24/20...

1. Deadlift  10 min EMOM: 2 reps @75-80% 2. WOD 2 Rounds: 40 Alt DB Snatch 50/35 40 Wall Ball 20/14 40 V-ups...

1. WOD 8 Rounds: 8 Hang Power Cleans 115/80 8 HSPU 8 Burpee Box Jumps 30/24 8 C2B Pull Ups 8 SDHP 115/80...

1. Back Squat  5 Sets x 5 Reps 2.WOD 4 Rounds: 30/20 Push Ups 15 Deadlifts 225/155...

1. WOD  Team of 2 6 Rounds: 40 KB Swings 24/16kg 40 T2B 40 Push Press 95/65 *only one person can work at a time....

1. WOD Running Clock 2 min AMRAP: 20/15 Cal Row Max Reps Squat Cleans 155/105 *Rest 2 min* 2 min AMRAP: 20/14 Cal Bike Max Reps Squat Cleans 155/105 *Rest 2 min* 2 min AMRAP: 15/12 Cal Row Max Reps Squat Cleans 185/125 *Rest 2......

1. Midline  4 Rounds: 20 V-ups 40 Sit Ups 1 min Plank *90 secs Rest between Rounds 2. WOD  10 Rounds: 10 Burpee Pull Ups 15 Box Jumps 24/20 *20 min Cap...

1. Squat Snatch  4 sets x 1 rep 3 sets x 1 rep 2. WOD  14 min AMRAP: 60 Double-Unders 15 Right Arm DB Clean and Jerk 50/35 60 Double-Unders 15 Left Arm DB Clean and Jerk 50/35...

1. WOD  5 Rounds: 60 Double-Unders 50 Abmat Sit Ups 40 Push Ups 30 KB Swings 24/16kg *Rest 2 min between Rounds  ...

1. WOD Team of 2 4 Rounds: 0-2 min AMRAP: Deadlifts 275/185 2-4 min AMRAP: Cal Assault Bike 4-6 min AMRAP: T2B 6-8 min AMRAP: HSPU *2 min Rest between Rounds *Only one person can work at a time, switch as many times as you......

1. WOD 8 min AMRAP: 15/10 Cal Assault Bike 5 Deadlifts 315/225 *2 min Rest* 8 min AMRAP: 25/18 Cal Row 10 Lateral Burpees Over Rower *2 min Rest* 8 min AMRAP: 16 Alternating Front Rack Lunges 50’s/35’s 24 Slam Ball 30/20...

1. Strength/WOD 29 min Running Clock: 7 min EMOM: 2 Squat Snatch right into…. 15 min AMRAP: 30 KB Swings 24/16kg 30 Pull Ups 90 Double-Unders right into…. 7 min EMOM: 10 T2B...

1. WOD Team of 2 Buy in: 80 Burpees followed by 4 Rounds: 30 Front Squats 95/65 40 Push Press 95/65 50 Box Jumps 24/20 followed by Buy out: 80 Burpees...

1. WOD  For time: 100 Wall Ball 20/14 100 T2B 100 Box Jumps 24/20 50 Wall Ball 20/14 50 T2B 50 Box Jumps 24/20...

1. Deadlift  7 – 7 – 5 – 5 – 3 – 3 2. WOD 6 Rounds: 60 Double-Unders 12 Deadlifts 185/125...

1. WOD  “The Card Game” For time: Diamonds = Power Cleans 95/65 Spades = Burpees Hearts = SDHP 95/65 Clubs = V-Ups *Shuffle a deck of Cards and place it face down. Draw the top card and do the exercersis assigned to the symbol. The......

1. Front Squat  5 sets x 5 reps 2. WOD 3 Rounds: 1 min Max Reps of Thrusters 95/65 1 min Max Reps of Pull Ups 1 min Max Reps of Cal Assault Bike *Score equal total amount of reps completed in the 3 rounds....

1. WOD  Every 2 min for 24 min: min 0-2: 350/250m Row min 2-4: 20 Box Jumps Over 36/28 inch min 4-6: 20 Double KB Swings 24/16kg per hand min 6-8: Max Reps of Tire flip or Pig Flip (choose the weight)...

1. Gymnastics 14 min EMOM: odd min: Max Unbroken reps of T2B even min: Max Unbroken reps of HSPU 2. WOD For time: 100 Overhead Squats 95/65...

1. Squat Snatch  7 sets x 2 reps (not Touch n’ Go) 2. WOD  3 Rounds: 1 min Max Cal Assault Bike *30 secs Rest 1 min Max Strict Pull Ups *30 secs Rest 1 min Max Reps Power Snatch 115/80 *30 secs Rest...

1. WOD Team of 2 27 min AMRAP: 12 Thrusters 95/65 15 T2B 18 Box Jumps Over 24/20 21 KB Swings 24/16kg 24 Abmat Sit Ups *Round 1: Partner 1 will do the 12 Thrusters, 18 Box Jumps Over and 24 Abmat Sit Ups Partner......