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.

2025-04-21

Strength

8 Sets: E2MOM (week 4 / 6)

4 Back-Squats @ 80% of T1RM

* Weight is 80% of T1RM (training 1 Rep max). The T1RM is
90% of your current 1 rep max. All numbers in this program will
be based of your T1RM

Metcon

For time: (14 min cap)

40 Turkish Sit-ups w / plate
20 Power-cleans
30 Turkish Sit-ups
15 Power-cleans
20 Turkish Sit-ups
10 Power-cleans
10 Turkish Sit-ups
5 Power-Cleans

Plate weights:

L1: #10/15
L2: #25/35
L3: #35/45

Barbell weights:

L1: #55/75
L2: #65/95
L3: #85/115


core

Partner

Accessory

Part 1:

"Bowing to Buddha" 5 per side

* This is essentially a movement screening test to see if
you can isolate your glutes while in a deep angle of hip flexion.
Try to go up with control and back to the ground with control

Part 2:

3 Sets:

8- Banded Fire Hydrants
10 Banded / Weighted glute bridges

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