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.

2025-05-30

Strength


5 Sets: E3MOM

Barbell Floor-press

8 reps:

Barbell Bent-over row

10 reps:

*Choose a moderate/Heavy weight for the floor press. The weight should get challenging.
The rows should be heavy enough to maintain good form throughout the movement.
Complete 6 Renegade rows per side. Perform the rows with control trying to avoid excessive body roll, alternate arms each rep.

Metcon

For time: (12 min cap)

21 GTOH
21 T2B
63 DU's

15 GTOH
15 T2B
45 DU's

9 GTOH
9 T2B
27 DU's

6 GTOH
6 T2B
18 DU's

3 GTOH
3 T2B
9 DU's

* GTOH - Ground-to-overhead. Clean & Jerk or Snatch permitted, or a combo of both.
For Single-unders add 20 reps to each set of Double-unders.

Barbell Weights:

L1: #45/55
L2: #55/75
L3: #65/95

core

3-Sets:

10 / 10 half kneeling plate rotations
10 Turkish Sit-ups

Partner

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