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.

2024-10-31

Strength

Metcon

core

Partner

Halloween Hyrox Workout

31 min Amrap

20 KB-Swings
20 Wall-balls
20 Walking lunges
20 Cals (on erg / machine of choice)
2 Sled pushes or pulls

30 KB-Swings
30 Wall-balls
30 Walking lunges
30 Cals (on erg / machine of choice)
3 sled pushes or pulls

40 KB-Swings
40 Wall-balls
40 Walking lunges
40 Cals (on erg / machine of choice)
4 Sled pushes or pulls

... etc continue pattern until time expires

*Feel free to switch ergs


Stretch

1 min Couch stretch (per side)
1 min pigeon pose (per side)
30-45 sec banded quad stretch (per side)
30-45 sec banded hamstring stretch (per side)
1 legs up the wall pose

Contact us

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