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.

2025-05-28

Strength

Deadlift (week 2 / 6)

5 Sets: E2MOM

5 reps @ 75% of 1 RM

Metcon

5- Rounds:

2 min:
6 strict-Pull-ups / 10 Ring-rows
12 Goblet Squats w / KB
-Max KB Swings in remaining time

Rest 1 min

KB-Weights:

L1: 10/16 kg
L2: 12/20 kg
L3: 16/24 kg

*Score = total number of KB swings completed

core

Partner

Stretch

90 sec Couch stretch (per side)
1 min pigeon pose (per side)
20-30 sec Cobra pose
30 - 45 sec Seated pike
1-2 mins legs up the wall pose

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