VITAFIT WORKOUT OF THE DAY
- ViTaFIT WOD, May 12, 2021VF – 05/12/2021Warm-up3 ROUNDS:
15 JUMPING JACKS
10s SIDE PLANK – EACH SIDE
5 BOOTSTRAPPERS
100M RUNMetcon (AMRAP – Reps)25 MIN AMRAP
21-15-9
TORPEDO JUMPING JACKS
UP-DOWN WITH TORPEDO PRESS
ACCUMULATE 2 MIN TORPEDO STONE CHAIR
21-15-9
TORPEDO – THOR RAISE
TORPEDO – BICEP CURL + CHEST PRESS
ACCUMULATE 2 MIN SIDE PLANK (1M/SIDE)
100 YARD BEAR CRAWL SHUTTLE*
400M RUN
*BEAR CRAWL SHUTTLE: 10M FWD + 10M REVERSE X 5 LAPS - ViTaFIT WOD, May 11, 2021VF – 05/11/2021Warm-up:30 WORK/:10 REST FOR 3 ROUNDS:
SPIDERMANS -> JUMPING SPIDERMANS
AIR SQUATS -> JUMPING SQUATS
T-SPINE TWISTS
KNEELING SHOULDER TAPSMetcon (AMRAP – Reps)TABATA MASH
X5 ROUNDS AT EACH STATION
*1 MIN REST B/W STATIONS
STATION 1
WALLBALLS
DEAD COCKROACH CRUNCH WITH MB
(20/14)
STATION 2
PLYO SKIERS
TORP/DB SINGLE-ARM FLOOR PRESS (30/20)
STATION 3
SEAL WALK SHUTTLE
HAMSTRING CURLS ON SLIDERS
STATION 4
ELBOW PLANK
BICYCLE CRUNCHES - ViTaFIT WOD, May 10, 2021VF – TESTERMetcon (AMRAP – Reps)Run 400m
3 MIN AMRAP
2 BURPEES
6 SPIDERMANS
10 KNEELING SHOULDER TAPS
“A Testy Tester” (AMRAP – Rounds and Reps)15 AMRAP
10 TORPEDO FACING BURPEES
20 TORPEDO Z-PRESS (30/20)
200M RUN*Log your total rounds and reps. 200m Run = 20 Reps
**RETEST ON JUNE 21st! - ViTaFIT WOD, May 8, 2021VF – 05/08/2021Metcon (AMRAP – Rounds and Reps)4M AMRAP
3 INCH WORMS + PUSH-UP
10 UP-DOWNS
20s STONE CHAIR
30 JUMPING JACKSMetcon (AMRAP – Reps)25M AMRAP
STATION 1
40/30 CAL ROW
400M RUN
STATION 2
50 WINDMILL SIT-UPS
1M STONE CHAIR
*EVERY BREAK ON STONE CHAIR = 5 AIR SQUATS
STATION 3
10-20-30
RUSSIAN KBS (53/35)
HANGING KNEE TUCKS
STATION 4
30/20 CAL BIKE
30 UP DOWN TO TARGET
STATION 5
50 DB/TORP JUMPING JACKS (30/20)
25 HALF FRONT RAISE + 2 TRUCK DRIVERS - ViTaFIT WOD, May 7, 2021VF – 05/07/2021Metcon (AMRAP – Rounds and Reps)4M AMRAP
4 BOOTSTRAPPERS
8 KNEELING SHOULDER TAPS
12 BIG ARM CIRCLES – EACH WAY
16 PLANK JACKSMetcon (AMRAP – Reps)8M AMRAP STATIONS
*REST 2M B/W STATIONS
STATION 1
50 PLANK JACKS
40/30 CAL SKI
30 SEATED OHD PLATE RAISE (45/25)
STATION 2
5 LAPS SHUTTLE RUN
2 LAPS WALKING LUNGE
30 UP-DOWNS
STATION 3
50 ABMAT SIT-UPS
40 CURL TO PRESS (30/20)
30 S/A BENTOVER ROWS – EACH ARM - ViTaFIT WOD, May 6, 2021VF – 05/06/2021Metcon (AMRAP – Rounds and Reps)TABATA MASH X3
WINDMILL TOE TOUCHES
SHOULDER TAPS IN PLANK
SQUAT JUMPS
GRASSHOPPERSMetcon (AMRAP – Reps)“YOU GO – I GO” WITH A PARTNER
COMPLETE AS MANY STATIONS AS POSSIBLE IN 25M
STATION 1
30s KB OHD HOLD – EACH ARM (53/35)
10 S/A KBS – EACH ARM
STATION 2
10M PLATE PUSH FROGGER (45/25)
30 MTN CLIMBERS (15/SIDE)
STATION 3
30s STONE CHAIR
(3) RUN/BEAR CRAWL SHUTTLE*
STATION 4
25 BANDED LAT PULL-DOWNS
25 DB/TORP SKULL CRUSHERS
*1 SHUTTLE = 10M RUN + 10M REV. BEAR CRAWL. - ViTaFIT WOD, May 5, 2021VF – 05/05/2021Metcon (AMRAP – Rounds and Reps)4 ROUNDS
6 T-SPINE TWISTS
4 REVERSE LUNGES
1 BURPEE COMPLEX*Metcon (AMRAP – Reps)20s BICEP HOLD AT °90
10 PLATED PICK-UPS
AMRAP BOX STEP-UPS
REST 2M B/W STATIONS
STATION 2 – EVERY 2M FOR 12M
2 BURPEE COMPLEX*
1 DB/TORP PRESS MEDLEY (30/20)
(RX+: 3 BURPEE COMPLEX + 2 PRESS MEDLEY)
*ONE BURPEE COMPLEX=
1 GORILLA
1 UP-DOWN
1 BURPEE
1 BURPEE + TUCK JUMP - ViTaFIT WOD, May 4, 2021VF – 05/04/2021Metcon (AMRAP – Rounds and Reps)5M AMRAP
8 COSSACK SQUATS
8 T-SPINE TWISTS
8 KNEELING SHOULDER TAPS
8 SQUAT JUMPSMetcon (AMRAP – Reps)STATION 1 – 12M EMOM
MIN 1: 40S MAX CALS BIKE OR ROW
MIN 2: 30s PUSH-UPS OR KNEE PUSH-UPS
REST 2M B/W STATIONS
STATION 2 – 12M EMOM
MIN 1: 5 MED BALL PUSH PRESS + 12 WALLBALLS (20/14)
MIN 2: REST
1. IF UNABLE TO COMPLETE PRESCRIBED # OF WALLBALLS THEN CHOOSE A NUMBER AND STICK WITH IT FOR THE ENTIRE WORKOUT. - ViTaFIT WOD, May 3, 2021VF – 05/03/2021Metcon (AMRAP – Rounds and Reps)4M AMRAP
5 INCH WORMS + PRESS-UP
10 PULSE SQUATS
15 DC CRUNCHES – UNLOADED
100M RUN OR 20s ROWMetcon (AMRAP – Reps)25M AMRAP
140 TORPEDO RUSSIAN TWSITS
120 TORPEDO PULSE SQUAT
100 TORPEDO DC CRUNCHES
80 S/A Z-PRESS
60 S/A BICEP CURLS
40 TORPEDO PULL THROUGH IN PLANK
20 CRISS CROSS FLOOR TOUCH WITH JUMP
*TORPEDO WT. (30/20)
1. BEFORE STARTING EACH MOVEMENT COMPLETE 8 BURPEES. - ViTaFIT WOD, May 1, 202105/01/2021Warm-upWarm-up4M AMRAP
2 BURPEES
4 BOOTSTRAPPERS
6 TUCK-UPS
8 LEG LIFTS – NO OBJECT
10 FRONT TO BACK / UP-DOWN IN ELBOW PLANKMetconMetcon (AMRAP – Rounds and Reps)6M STATIONS
REST 90s B/W STATIONS
STATION 1
21-15-9
– SLAMBALLS (30/20)
– BEARHUG SB SQUATS
THEN: AMRAP SKI CALS
STATION 2
21-15-9
– BOX STEP-UPS (24/20)
– BURPEES
THEN: AMRAP TUCK-UPS
STATION 3
21-15-9
– KB SWINGS (53/35)
– KB FLOOR PRESS
THEN: AMRAP METERS SUITCASE CARRY
STATION 4
21-15-9
– DB/TORP BICEP CURLS (30/20)
– DB/TORP TRICEP EXTENSIONS
THEN: AMRAP BIKE CALS - ViTaFIT WOD, April 30, 202104/30/2021Warm-upWarm-up4M AMRAP
2 INCH WORMS + PRESS UP
10 LEG LIFTS – NO OBJECT
10 IN PLACE LUNGES
100M RUNMetconMetcon (AMRAP – Rounds and Reps)2M AMRAP STATIONS
REST 1M B/W STATIONS
STATION 1
BUY-IN: 20 PLATED PICK-UPS
AMRAP PLATE PUSH SHUTTLE (LAPS)
*PLATE WT. (45/25)
STATION 2
BUY-IN: 30M WALKING LUNGE
AMRAP WINDMILL SIT-UPS
STATION 3
BUY-IN: 40 LEGLIFTS OVER MEDBALL
AMRAP NO SQUAT WALLBALLS
*MB WT. (20/16/14/10)
REPEAT X3 - ViTaFIT WOD, April 29, 202104/29/2021Warm-upWarm-up5M AMRAP
10s PIGEON – EACH WAY
4 INCHWORMS WITH PUSH-UP
6 T-SPINE TWISTS
200M RUNMetconMetcon (AMRAP – Rounds and Reps)IN TEAMS OF 3
25M AMRAP
100/80 CAL BIKE OR SKI
9 LAPS SHUTTLE RUN WITH MB (20/14)
*EVERY LAP COMPLETE 5 SYNCHRONIZED PUSH-UPS
90 WALL BALLS
1. WHILE ONE TEAMMATE RUNS, OTHER TEAMMATES WAIT IN PUSH-UP PLANK. COMPLETE 5 PUSH-UPS TOGETHER THEN A NEW TEAMMATE RUNS
SHUTTLE = 1 LAP AROUND ALL 3 RIGS - ViTaFIT WOD, April 28, 202104/28/2021Warm-upWarm-up4M AMRAP
5 SPLIT LUNGES – EACH LEG
8 UP-DOWNS
8 V-UPS
100M RUNMetconMetcon (AMRAP – Rounds and Reps)WITH A 30M RUNNING CLOCK
0:00-8:00M (STRENGTH)
AMRAP: 4-8-12…
TORPEDO SPLIT SQUATS – EACH LEG
S/A UPRIGHT ROWS – EACH ARM
TORPEDO STATUES OF LIBERTY
*TORPEDO WT. (30/20)
8:00-9:00M
REST
9:00-19:00M (HIIT)
AMRAP
9 V-UPS
15 UP-DOWNS WITH TORPEDO PRESS
21 GORILLAS
300M RUN (TURF)
19:00-21:00M
REST
21:00-27:00 (RECOVERY)
EMOM
MIN 1: 50s DOWNWARD DOG
MIN 2: 10 BIRD DOGS WITH 1s PAUSE – EACH SIDE
MIN 3: 15 S/L GLUTE BRIDGES – EACH LEG - ViTaFIT WOD, April 27, 202104/27/2021Warm-upWarm-up5M AMRAP
20s PUSH-UP PLANK HOLD
6 LATERAL BEAR CRAWL STEPS
12 AIR SQUATS
100M RUN OR 20s ROW OR SKIMetconMetcon (AMRAP – Rounds and Reps)STATION 1
12M EMOM
MIN 1: 200/150M ROW
MIN 2: 1 ROUND “”EVO””
MIN 3: 45s PUSH-UP PLANK HOLD
RX+
15 TORPEDO SQUATS IN ROUND OF “”EVO””.
STATION 2
12M EMOM
MIN 1: 30M BEAR CRAWL + SLAMBALL PUSH (30/20)
MIN 2: 200/150M SKI
MIN 3: 20 HANGING KNEE TUCKS
1. MUST BE OFF ROW & SKI AT 45s.
2. 1 ROUND OF EVO IS:
5 PUSH-UPS
10 TORPEDO HALF FRONT RAISE
15 AIR SQUATS - ViTaFIT WOD, April 26, 202104/26/2021Warm-upWarm-up5M AMRAP
3 BOOTSTRAPPERS
6 SPIDERMANS
12 KNEELING SHOULDER TAPS
100M RUN OR 20s SKI OR BIKEMetconMetcon (Time)PART 1
FOR TIME:
40/25 CAL SKI OR BIKE
40 WALLBALLS (20/14)
30 KB SDLHP (1.5/1 POOD)
20 UP-DOWNS (30/20)
REST 5M
X2
RX+
UP-DOWNS WITH TORPEDO
1. CAP FOR EACH ROUND IS 8M.
2. SCALE WALLBALLS TO AIR SQUATS IF WORRIED ABOUT TIME CAP.
3. MUST SWITCH SKI OR BIKE ON THE SECOND TIME THROUGH.
PART 2
IN TEAMS OF 3 OR 4
5M MAX CAL AIR BIKE - ViTaFIT WOD, April 24, 202104/24/2021Warm-upWarm-up4M AMRAP
6 SQUAT JUMPS
6 BURPEES
12 TOE TOUCHES IN PUSH UP POS.
20s HOLLOW HOLDMetconMetcon (AMRAP – Rounds and Reps)6M STATIONS
REST 90s B/W STATIONS
STATION 1 – AMRAP
21/15 CAL ROW
15 MTN CLIMBERS – PER SIDE
9 SQUAT JUMPS
STATION 2 – AMRAP
15 BOX DIPS
12 S/L BOX SQUATS – EACH LEG
9 PUSH-UPS OR KNEE PUSH-UPS
STATION 3 – AMRAP
12 PLATED ZERCHER SQUATS (45/25)
9 PLATED PICK-UPS
6/4 CAL BIKE
STATION 4 – EMOM
MIN 1: 12 CURL TO PRESS TO TRICEP EXT. (30/20)
MIN 2: 12 RENEGADE ROWS – EACH ARM - ViTaFIT WOD, April 23, 202104/23/2021Warm-upWarm-upWITH A 5M CLOCK
BUY-IN: 300M RUN
WITH REMAINING TIME:
5 GORILLAS
10 V-UPS
5 BOOTSTRAPPERS
10 KNEELING SHOULDER TAPSMetconMetcon (AMRAP – Rounds and Reps)25M AMRAP
STATION 1
50/435 CAL BIKE
40 – TORPEDO 1 ARM HANG SNATCH (30/20)
30 WALLBALLS (20/14)
20 V-UPS
400M RUN (TURF)
STATION 2
50 TUCK-UPS OR S/L TUCK-UPS
40 STEP-UPS
30 KB SWINGS (1.5/1 POOD)
20 GORILLAS
400M RUN (TURF) - ViTaFIT WOD, April 22, 202104/22/2021Warm-upWarm-up4M AMRAP
6 T-SPINE TWISTS
12 ELBOW PLANK WITH HIP TAP
20s GLUTE BRIDGE HOLD
100M RUNMetconMetcon (AMRAP – Rounds and Reps)30M MIN EMOM
MIN 1: 20s SLAMBALL OHD HOLD + AMRAP SLAMBALLS (50/30/20)
MIN 2: 20s ELBOW PLANK + AMRAP ELBOW PLANK WITH HIP TAP
MIN 3: 20s 90° BICEP HOLD + AMRAP BICEP CURLS (30/20)
MIN 4: 20s BR CIRCLES + AMRAP BATTLE ROPE ALTERNATING WAVES
MIN 5: 20s GLUTE BRIDGE HOLD + AMRAP GLUTE BRIDGE (REPS)
MIN 6: 20s PUSH-UP PLANK + AMRAP SHOULDER TAPS IN PLANK - ViTaFIT WOD, April 21, 202104/21/2021Warm-upWarm-up4M AMRAP
6 PUSH-UPS
8 SIT-UPS
10 KNEELING SHOULDER TAPS
12 CRISS CROSS FLOOR TOUCH WITH JUMP
20 HIGH KNEESMetconMetcon (AMRAP – Rounds and Reps)27M AMRAP
STATION 1 – 21-15-9
KB RDL (53/35)
CANDLESTICK WITH KB HOLD
STATION 2
X3 MAX SETS OF PUSH-UPS OR KNEE PUSH-UPS
*REST 90s B/W EFFORTS
STATION 3 – 2 ROUNDS
30 ABMAT SIT-UPS
20 INVERTED ROWS
STATION 4 – 2 ROUNDS
12 SEATED S/A TORPEDO SHOULDER PRESS – EACH ARM
12 STATUES OF LIBERTY
12 RENEGADE ROWS – EACH ARM