Coach with WOD (workout of the day) whiteboard at Capital City Athletics Edmonton

Workout of the day

The WOD is your daily dose of variety and challenge, carefully crafted by our expert coaches.

2024-11-13

Strength

Deadlift: (Test week) 15 mins

Set 1: 8- 10 @ 50%
Set 2: 5 @ 60%
Set 3: 3 @ 70%
Set 4: 1 @ 80%
Set 5: 1 @ 90%
Set 6: 1 @ 95%
Set 7: 1 @ 97%
Set 8: 1 @100 + or new PR

Metcon

12 min EMOM:

1st min: 20 RKB Swings 16/24 Kg
2nd min: 12 Bench-Press
3rd min: 15 Toes-to-bar

Barbell Weights:

L1: #65/95
L2: #85/115
L3: #95/135

core

Partner

Contact us

Still have questions? Reach out with the contact information below or fill out the form and a coach will get back to you ASAP!

Thank you.
We'll be in touch shortly.
Oops! Something went wrong while submitting the form.