VITAFIT WORKOUT OF THE DAY
- ViTaFIT WOD, January 21, 202101/21/2021Warm-upMetconWITH A 5M CLOCK
BUY-IN: 300M ROW OR SKI
THEN AMRAP
5 BOOTSTRAPPERS
10 TOE TOUCHES IN PUSH-UP
15s HOLLOW HOLDMetconMetcon (AMRAP – Rounds and Reps)WITH A TEAM OF 3 OR 4
24M AMRAP
60/40 CAL ROW OR SKI
40 SYNCHRONIZED AIR SQUATS
20 SYNCHRONIZED GORILLAS
100M WALKING LUNGE
1. EVERYONE MUST COMPLETE WALKING LUNGE
2. FIRST PERSON DONE WITH LUNGES CAN START THE ROW/SKI
3. PARTNERS MAY ALTERNATE ON SKI/ROW. CLEAN EQUIPMENT BETWEEN USES - ViTaFIT WOD, January 20, 202101/20/2021Warm-upMetcon4M AMRAP:
4 NEGATIVE PUSH-UPS (4s DOWN)
8 CRISS CROSS FLOOR TOUCH
12 KNEELING SHOULDER TAPS
16 BUTT KICKERS
20 HIGH KNEESMetconMetcon (AMRAP – Rounds and Reps)27M AMRAP
STATION 1 – 4 ROUNDS
10/7 CAL ROW
10 PUSH-UPS OR KNEE PUSH-UPS
STATION 2 – 3 ROUNDS
40M GUN WALK SHUTTLE WITH PLATE (45/25)
10 PLATED HALOS
STATION 3 – 2 ROUNDS
1 DB PRESS MEDLEY
10 SEATED CHEST PRESS
10 DB TRICEP EXTENSIONS
STATION 4 – 1 ROUND
50 KBS (AS HEAVY AS POSSIBLE)
50 KB FLOOR PRESS (25/SIDE) - ViTaFIT WOD, January 19, 202101/19/2021Warm-upMetcon4M AMRAP
5 PUSH-UPS OR KNEE PUSH-UPS
5 BOOT STRAPPERS
5 AIR SQUATS
10 BOX STEP-UPSMetconMetcon (AMRAP – Rounds and Reps)12M STATIONS
*REST 3M B/W STATIONS
STATION 1
5-10-15…
WALLBALLS (20/14)
SDLHP (1.5/1 POOD)
*COMPLETE 150M SKI OR ROW AFTER EACH ROUND
STATION 2
5-10-15…
BIKE CALS
GORILLAS
WINDMILL SIT-UPS
1. LADIES BIKE CALS ARE 3-6-9 AND SO ON… - ViTaFIT WOD, January 16, 202101/16/2021Warm-upMetcon4M AMRAP
4 T-SPINE TWISTS – EACH SIDE
8 KNEELING SHOUDLER TAPS
12 CRAB TOE TOUCH
20s LUNGE HOLD (10s/SIDE)MetconMetcon (AMRAP – Rounds and Reps)25M AMRAP
STATION 1
500/400M ROW
10 BURPEES
STATION 2
20 BOX STEP-UPS
20 CRISS CROSS FLOOR TOUCH + SLAMBALL
STATION 3 – 2 ROUNDS
30 WINDMILL SIT-UPS
30 ELBOW PLANK WITH HIP TAP
STATION 4
40/30 CAL BIKE
100 CRAB TOE TOUCH - ViTaFIT WOD, January 15, 202101/15/2021Warm-upMetcon4M AMRAP
4 BIRD DOGS – EACH SIDE
8 SPIDERMANS
12 MOUNTAIN CLIMBERS (DOUBLE COUNT)
20s HOLLOW HOLDMetconMetcon (AMRAP – Rounds and Reps)STATION 1 – FOR TIME:
1/.75 MILE BIKE
40 S/A THRUSTERS (30/20)
1/.75 MILE BIKE
20 S/A THRUSTERS
1/.75 MILE BIKE
10 S/A THRUSTERS
1. 12M CAP.
STATION 2 – 12M EMOM
MIN 1: 25s BIRD DOG – EACH SIDE
MIN 2: 30s HOLLOW HOLD OR ELBOW PLANK
MIN 3: 10 A-T-Y + 20 PLATE JUMPING JACKS - ViTaFIT WOD, January 14, 202101/14/2021Warm-upMetcon4M AMRAP
10 DC CRUNCHES
10 RUSSIAN TWISTS (DOUBLE COUNT)
5 BURPEES
THEN
30s DOWNWARD DOG
+
30s PIGEON – EACH SIDEMetconMetcon (AMRAP – Rounds and Reps)25M AMRAP WITH PARTNER
STATION 1
50/40 CAL ROW OR BIKE
40 DB RUSSIAN TWISTS (DOUBLE COUNT)
30 BURPEES OVER DB
20M BURPEE BROAD JUMP
STATION 2
50 PLATED FLOOR PRESS (45/25)
40 SEATED OHD PLATE RAISE
30 ZERCHER SQUATS (PLATE)
200M ZERCHER WALK (PLATE)
1. EACH PARTNERSHIP GETS 1 BIKE & 1 ROWER. EACH TIME BACK TO STATION 1, CLEAN EQUIPMENT AND SWITCH WHO DOES WHICH CARDIO - ViTaFIT WOD, January 13, 202101/13/2021Warm-upMetcon4M AMRAP
3 INCH-WORMS WITH PUSH-UP
10 KNEELING SHOULDER TAPS
10 TOY SOLDIERS – EACH LEG
20 SPLIT JACKS
THEN
30s ANKLE STRETCH – EACH FOOTMetconMetcon (AMRAP – Rounds and Reps)EVERY 6M FOR 24M
21 TORPEDO/DB PULL THROUGHS IN PLANK
15 DB CURL TO PRESS
9 STANDING TWISTS
500/400M ROW
3 LAPS BEAR CRAWL - ViTaFIT WOD, January 12, 202101/12/2021Warm-upMetcon5M AMRAP
10s HOLLOW HOLD
10 TUCK-UPS
20 PULSE SQUATS
10 D-O-I-UMetconMetcon (AMRAP – Rounds and Reps)PART 1
3 ROUNDS FIGHT GONE BAD
MIN 1: 7/4 CAL BIKE + AMRAP BURPEES
MIN 2: 20 PULSE SQUATS + AMRAP AIR SQUATS TO MEDBALL
MIN 3: 20s HOLLOW HOLD + AMRAP TUCK-UPS
MIN 4: 20s DEADHANG + AMRAP HANGING KNEE TUCKS
MIN 5: 100M RUN + AMRAP SLAMBALLS (30/20)
MIN 6: REST
REST 3M
PART 2
STRENGTH WORK:
3 ROUNDS FOR QUALITY
12 S/A SHOULDER PRESS IN LUNGE – EACH SIDE
12 S/A UPRIGHT ROW – EACH ARM
20 LYING HIP ABDUCTIONS – EACH SIDE - ViTaFIT WOD, January 11, 202101/11/2021Warm-upMetcon4M AMRAP
20 FRONT TO BACK HOPS
20 SIDE TO SIDE HOPS
20 DC CRUNCHES
2 BURPEESMetconMetcon (AMRAP – Rounds and Reps)12M STATIONS
*REST 3M B/W STATIONS
STATION 1
10-20-30…
DB BOX STEP-UPS
S/A BENT OVER ROWS
100M WAITER’S CARRY
1. WAITER’S CARRY STAYS THE SAME EACH ROUND.
STATION 2
10-20-30…
PLATED PICK UPS
PLATED BICEP HOLD AT 90° (SECONDS)
PLATED DC CRUNCHES
PLATE HOPS - ViTaFIT WOD, January 9, 202101/09/2021Warm-upMetcon4M AMRAP
10 TUCK-PULSE
10 PLANK JACKS
20 TOY SOLDIERS (10/SIDE)
20 HIGH KNEESMetconMetcon (AMRAP – Rounds and Reps)5M AMRAP STATIONS
REST 90s B/W STATIONS
STATION 1
100 LUNGES (FWD/BKWD/WALKING)
AMRAP ROW CALS
STATION 2
20 WALLBALLS (20/14)
10 BURPEES
STATION 3
30M OVERHEAD PLATE WALK (45/25)
10 PLATE HALOS
STATION 4
10 CAL BIKE OR SKI
10 DB S/L DEADLIFTS - ViTaFIT WOD, January 8, 202101/08/2021Warm-upMetcon5M AMRAP
10 KNEELING SHOULDER TAPS
10 TUCK-UPS
15M REV BEAR CRAWL
20 JUMPING JACKSMetconMetcon (AMRAP – Rounds and Reps)25 MIN AMRAP
BUY-IN: 30/20 CAL BIKE
60 SINGLE ARM DB THRUSTERS
50 TUCK-UPS
40M REV. BEAR CRAWL
30 UP-DOWNS OVER DB
20 SLAMBALLS (30/20)
30 UP-DOWNS OVER DB
40M REV. BEAR CRAWL
50 TUCK-UPS
60 DB JUMPING JACKS - ViTaFIT WOD, January 7, 202101/07/2021Warm-upMetcon4M AMRAP
3 INCH WORMS + PUSH-UP
6 S/L DEADLIFTS – EACH LEG
6 T-SPINE TWISTS – EACH WAYMetconMetcon (AMRAP – Reps)STATION 1: 12M EMOM
MIN 1: 10/6 CAL BIKE
MIN 2: 15 WALLBALLS
MIN 3: SHUTTLE RUN (0-5-0-15-0-25-0)
*ADD 1 SKI CAL & 1 WB FOR EACH SUCCESSFUL ROUND
STATION 2: 12M EMOM
MIN 1: 12/9 CAL ROW
MIN 2: 15 TALL KNEELING CURL TO PRESS (30/20)
MIN 3: 30 DBRUSSIAN TWISTS
*ADD 2 ROW CALS FOR EACH SUCCESSFUL ROUND
1. REST 3M B/W STATIONS. - ViTaFIT WOD, November 28, 202011/28/2020Warm-upMetcon4M AMRAP
10 PLANK SHOULDER TAPS
10 PIKE TOE TOUCHES
10 TOY SOLDIERS – EACH SIDE
4 BOOTSTRAPPERSWODMetcon (AMRAP – Reps)6M AMRAP STATIONS
*REST 90s B/W STATIONS
STATION 1
20 LATERAL STEP OVERS WITH OHD PLATE HOLD (45/25)
15/9 CAL ROW
STATION 2
10 BURPEE BOX JUMPS OR STEP-UPS (24/20)
10 CRISS CROSS FLOOR TOUCH + HANGING KNEE TUCK
STATION 3
15 SLAMBALLS
30M BEAR CRAWL WITH SLAMBALL PUSH
15 PUSH-UPS
STATION 4
5/3 CAL BIKE
10 – 1/2 FRONT RAISE
10/6 CAL BIKE
10 – 1/2 FRONT RAISE
15/9 CAL + 10 FRONT RAISE
AND SO ON… - ViTaFIT WOD, November 27, 202011/27/2020Warm-upMetcon4M AMRAP
15 CRISS CROSS FLOOR TOUCH
10 IN PLACE LUNGES
10 KNEELING SHOULDER TAPS
*START WITH AND COMPLETE 3 BUPEES EMOMWODMetcon (AMRAP – Reps)EVERY 4M FOR 24M
STATION 1
400M BIKE
20 KB HIGH PULLS
20 KB FLOOR PRESS
STATION 2
20/15 CAL ROW
20M WALKING LUNGE
20 TORPEDO BENTOVER ROWS – EACH ARM - ViTaFIT WOD, November 26, 202011/26/2020Warm-upMetcon4M AMRAP
20s HOLLOW HOLD
4 PUSH-UPS
4 SPIDERMANS
4 CAL BIKE OR ROW OR SKIWODMetcon (AMRAP – Reps)26M AMRAP WITH PARTNER
STATION 1: 3 ROUNDS “YOU GO – I GO”
10 PUSH-UPS
20s HOLLOW HOLD
STATION 2
100/80 CAL BIKE
STATION 3
100 WALLBALLS (20/14)
STATION 4: 2 ROUNDS
1M SYNCHRO ELBOW PLANK
30 SYNCHRO TUCK-PULSE
STATION 5
400M FARMERS WALK (1.5/1 POOD)
*REST1-2 MIN B/W STATIONS AS NEEDED. - ViTaFIT WOD, November 25, 202011/25/2020Warm-upMetcon4 MIN AMRAP
5 INCH WORMS
5 BURPEES
10 SINGLE LEG TUCK-UPS
5 CAL ROW OR SKIWODMetcon (AMRAP – Reps)12M STATIONS
REST 3M B/W STATIONS
STATION 1: FOR TOTAL CALS IN 12:00
0:00 – 6:00
SKI CALS
6:00 – 12:00
ROW CALS
*EACH 6 MINUTE WINDOW BEGINS WITH 10 BURPEES + 1M STONE CHAIR.
STATION 2: 12M EMOM
M1: 10/SIDE SINGLE ARM FLOOR PRESS + HOLLOW HOLD
M2: 12 TALL KNEELING TORPEDO FRONT RAISE - ViTaFIT WOD, November 24, 202011/24/2020Warm-upMetcon5M AMRAP
6 ACTIVE LUNGES
6 UP-DOWNS
20s PUSH-UP PLANK HOLD
100M ROW OR SKIWODMetcon (AMRAP – Reps)WITH A 26M RUNNING CLOCK
0-6M: AMRAP
10 JUMPING LUNGES
20 PICK-UPS
30 CRAB TOE TOUCH
6-7M: REST
7-15M: EMOM
MIN 1: 30s 90°BICEP HOLD + 10 BICEP CURLS
MIN 2: 30s PLANK + 10 PLANK TO PUSH-UPS
15-17M: REST
17-26: AMRAP
300M ROW/SKI
20 UP-DOWNS WITH TORPEDO - ViTaFIT WOD, November 21, 202011/21/2020Warm-upMetcon4M AMRAP
20s SIDE PLANK (10s/SIDE)
10 GORILLAS
10 JUMPING JACKS
20s DOWNWARD DOGWODMetcon (AMRAP – Reps)COMPLETE ONE ROUND AT EACH STATION FOR 25M
STATION 1
35/25 CAL ROW
*IF YOU TAKE LONGER THAN 2M TO COMPLETE ROW CALS THEN COMPLETE 10 BURPEES TO TARGET
STATION 2
50 GORILLAS WITH SLIDERS
50 PLANK JACKS WITH SLIDERS
STATION 3
30s SIDE PLANK – EACH SIDE
30 WINDMILL SIT-UPS
STATION 4
30 YRD BEAR CRAWL + SB PUSH
20 SLAMBALLS (30/20)
STATION 5
30/20 CAL BIKE
*IF YOU TAKE LONGER THAN 2M TO COMPLETE BIKE CALS THEN COMPLETE 200M RUN. - ViTaFIT WOD, November 20, 202011/20/2020Warm-upMetcon5M AMRAP
4 ACTIVE LUNGES
10 KNEELING SHOULDER TAPS
4 D-O-I-U
100M RUNWODMetcon (Time)FOR TIME (25MIN CAP):
80 TORPEDO SQUAT TO MEDBALL (30/20)
40 CURL TO PRESS
20 D-O-I-U TO TARGET
800M RUN (SCALE: 400M)
20 D-O-I-U TO TARGET
40 CURL TO PRESS
80 TORPEDO SQUATS TO MEDBALL
*COMPLETE 10 OHD IN PLACE LUNGES BEFORE STARTING THE NEXT MOVEMENT.
EMOM WITH THE REMAINING TIME:
PIGEON
PALEO SQUAT
LIZARD
HAMSTRING