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.

2025-04-16

Strength


Barbell Bulgarian Split-Squats (week 4 / 4)

4 Sets:

6 / 6 reps

-Rest 2 mins after each set

* Increase weight from last weeks weight.
The goal is to add a least 10 LBS. Ensure the weight allows
for isolation of the lead leg.

Metcon

7 min Amrap

-Starting at 0:00, & going EMOM perform:
5 Deadlifts
-followed by:
Max Wall-balls #14/20

*Score = total number of Wall-balls completed

Barbell weights:

L1: #85/115
L2: #125/185
L3: #155/225

core

Partner

Recovery / Stretch

Worlds greatest stretch (30 sec per side)
Downward dog (20-30 sec per side, repeat if needed)
Reclined twist (45 sec per side)
Cat cows (12 reps)
straddle stretch (1 min)

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