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.

2025-03-06

Strength

Metcon

core

Partner

HYROX Partner

For time:

2000 m Row
24 Burpee Broad Jumps

20 Stair Flights
24 Burpee Broad Jumps

80 / 65 Calorie Bike
24 Burpee Broad Jumps

12 Sled/prowler pushes
24 Burpee Broad Jumps

800 m Ski
24 Burpees Broad Jumps

80 Walking lunges w / Sandbag
40 KB Headcutters

* 1 Stair flight = up & down. Only 1 team member on the stairs at a time, max of 2 teams on the stairs at a time.
1 Sled-push = the length of the gym. Start anywhere you like, finish 1 section in it's entirety before moving on to another
section. Work in whatever order you like.



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