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.

2025-03-05

Strength

Deadlift (week 4 / 6)

5 sets: E3MOM

5 Deadlifts @ 80% of 1 RM
10 DB deficit Farmer lunges (5-6" deficit) @ AHAFA

* Complete 5 Deadlifts followed by 10 DB deficit farmers lunges. Complete
all 5 lunges on one leg, then  5 on the other, focus on driving
and isolating the lead leg. Choose a lighter weight today for the lunges

.

Metcon

12 min Amrap

21 Wall-balls #14/20
15 RKB-Swings
9 Pull-ups

KB weights:

L1: #12/16 kg
L2: #16/24 kg
L3: #20/32 kg + C2B pull-ups

core

Partner

Accessory

3 Sets:

8 Banded good morning
16 Banded marching steps

* Rest as needed between sets

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