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.

2024-11-08

Strength

Skill - Handstand Push-ups (week 1 / 4)

Mobility / positioning prep:

6 min Alt EMOM

30 sec Dynamic child pose (against the wall)
30-45 sec 4 position dynamic wrist stretch
3 Dynamic Wall-walk stretch

Strength

8 min Alt EMOM

20 sec Handstand hold
3-5 Strict Handstand Push-ups or 5 Z-Press w / 3 sec Neg

* If you are proficient with Handstand holds, try doing, shoulder taps or free-stands.
This is also a good time for athletes who are able, to practice Handstand walks. No kipping allowed for
the Strict HS portion. If you are unable to to do Strict HS Push-ups, complete the Z-Press negatives
with 3 full sec on the downward phase of the press.




Metcon

For time: (15 min cap)

10 DB Floor-press
10 Ring Dips / Bench-dips
400 m Run
20 DB Floor-Press
20 Ring-Dips / Bench-Dips
400 m Run
40 DB Floor-press
40 Ring-Dips / Bench-Dips
400 m Run

DB weights:

L1: #20/30
L2: #30/40
L3: #35/50

core

Partner

Stretch

2-3 Sets:

30 Sec pec Stretch per side
20-30 Sec Tricep Stretch per side
20-30 sec passive deadhang

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