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.

2025-03-10

Strength

Cleans (week 4 / 6)

9 Sets: EMOM

Sets 1-3: 1 Power-Clean + 1 Front-Squat x 3 Sets
Sets 4-6: 2 HSQCL
Sets 7-9: 1 SQCL + 3 Jerks

* Start with a light or moderate weight today. Slowly
build to finish AHAFA


Metcon

For time:

21 pull-ups
42 double-unders
21 thrusters (weight 1)
18 chest-to-bar pull-ups
36 double-unders
18 thrusters (weight 2)
15 bar muscle-ups
30 double-unders
15 thrusters (weight 3)

Time cap: 12 minutes

Barbell weights:

♀ 65, 75, 85 lb
♂ 95, 115, 135 lb

Scaled: (Ages 16-54)♀ Jumping pull-ups, then pull-ups, then chest-to-bar pull-ups | single-unders | 45, 55, 65 lb♂
Jumping pull-ups, then pull-ups, then chest-to-bar pull-ups | single-unders | 65, 85, 105 lb (29, 38, 47 kg)

core

Partner

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