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.

2025-07-09

Strength

E3MOM: 4 sets: (week 1 / 6)

8 Barbell Hip Thrusts
8 DB Romanian Deadlifts

* Complete 8 Barbell Hip Thrusts at a moderate weight, immediately after, complete
8 Double DB Romanian Deadlifts, use a manageable weight. We will be adding 5-10 LBS each week for the next 6
weeks, so keep this in mind with your weight selection for the hip thrusts. You may want to bring a towel
to wrap around the bar for some cushioning for the hip thrusts.

Metcon

For time: (18 min cap)

Buy-in: 400 m run

Then complete 5-Rounds of:

24 Air-Squats
8 Power-Cleans

Cash out: 400 m run

Barbell Weights:

L1: #65/95
L2: #85/115
L3: #110/155

*For the Air-squat, squat to a med-ball. Do not sit on the med balls! Touch your butt to the
ball and stand al the way up opening the hips at the top.

core

30 sec on / 30 sec off x 3 sets:

Side-plank

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.