VITAFIT WORKOUT OF THE DAY
- ViTaFIT WOD, October 28, 202010/28/2020Metcon (AMRAP – Reps)PART 1 – 12 MIN EMOM
MIN 1: 200M RUN
MIN 2: 20 KB HIGH PULLS (1.5/1 POOD)
MIN 3: 20s PLATED BICEP HOLD + 20s PLATED OHD HOLD (45/25)
PART 2 – 12 MIN EMOM
MIN 1: 12/8 CAL SKI
MIN 2: 12 SEATED CHEST PRESS + 12 SEATED Z-PRESS
MIN 3: 40s STONE CHAIR
RX+
16/12 CAL SKI
16/16 CHEST PRESS/Z-PRESS - ViTaFIT WOD, October 27, 202010/27/2020Metcon (AMRAP – Rounds and Reps)25M AMRAP
STATION 1
50 – 1 ARM HANG SNATCH (3/020)
30 PUSH-UPS OR KNEE PUSH-UPS
50 STEP-UPS (24/20) (RX+ W/TORPEDO)
30 PUSH-UPS OR KNEE PUSH-UPS
50 – 1 ARM HANG SNATCH
150M OHD TORPEDO WALK
REST 2M
STATION 2
50/35 CAL SKI OR BIKE
50 WINDMILL SIT-UPS
50 IN PLACE LUNGES (RX+ W/TORPEDO)
REST 2M - ViTaFIT WOD, October 26, 202010/26/2020Metcon (AMRAP – Reps)WITH A PARTNER – 30MIN CAP
400M RUN (BOTH MUST RUN)
1K/800M ROW
100 UP-DOWNS OVER TORPEDO
80 Z-PRESS (30/20)
60 SYNCHRO TORPEDO HAND TAPS
40 TORPEDO STATUES OF LIBERTY
60 SYNCHRO TORPEDO HAND TAPS
80 Z-PRESS
100 TORPEDO SQUAT JUMPS
1K/800M ROW
400M RUN (BOTH MUST RUN)
WITH REMAINING TIME COMPLETE AMRAP ROW (CALS)
1. BEGIN ROW AS SOON AS THE FIRST PERSON IS BACK FROM THE RUN.
2. SCORE IS TOTAL CALS ON THE ROWER. - ViTaFIT WOD, October 24, 202010/24/2020MetconTABATA MASH
IN PLACE LUNGES
TUCK PULSE
LATERAL BEAR CRAWL STEPS
X3Metcon (AMRAP – Rounds and Reps)25M AMRAP WITH PARTNER
STATION 1
40/30 CAL ROW
40 TOES TO RACK
STATION 2
25 YRD SYNCHRO WALKING LUNGE
25 YRD SYNCHRO BEAR CRAWL
200M SYNCHRO RUN
STATION 3
40/30 CAL BIKE
80 TUCK-PULSE
STATION 4
40 CURL TO PRESS
80 TORPEDO RUSSIAN TWISTS - ViTaFIT WOD, October 22, 202010/22/2020Metcon4M AMRAP:
8 S/L DEADLIFTS – EACH SIDE
8 SINGLE LEG GLUTE BRIDGE – EACH SIDE
20 JUMPING JACKS
100M RUNMetcon (AMRAP – Rounds and Reps)24M AMRAP STATIONS
REST 1M B/W STATIONS
STATION 1
30 PUSH-UPS OR KNEE PUSH-UPS
30 SINGLE LEG GLUTE BRIDGE (15/LEG)
30s DEADHANG
STATION 2
30 S/L DEADLIFTS (30/20)
30 FLOOR PRESS TO SKULL CRUSHERS
30s HOLLOW HOLD + FLUTTER KICKS
STATION 3
30 TORPEDO JUMPING JACKS
30 TORPEDO GROUND TO OVERHEAD
200M RUN
STATION 4
ACCUMULATE 2:30 IN A WALL-SIT
RX+
WALL-SIT WITH TORPEDO - ViTaFIT WOD, October 21, 202010/21/2020Metcon4M AMRAP:
20 JUMPING JACKS
6 SPIDERMANS
6 UP-DOWNS
100M RUNMetcon (AMRAP – Reps)STATION 1: E3MOM FOR 4 ROUNDS
10 BURPEES OVER ROWER
20/15 CAL ROW
STATION 2: E3MOM FOR 4 ROUNDS
15/9 CAL BIKE
15 STEP-UPS WITH TORPEDO PRESS - ViTaFIT WOD, October 20, 202010/20/2020Metcon5M AMRAP:
10 TOY SOLDIERS – EACH SIDE
10 UP-DOWN + FRONT TO BACK IN ELBOW PLANK
5 TEMPO AIR SQUATS (2s DOWN)
100M RUNMetcon (AMRAP – Rounds and Reps)PART 1 – 12M AMRAP:
400M RUN
5 PUSH-UPS
10 FRONT RAISES
15 AIR SQUATS
30s ELBOW PLANK
PART 2 – 12MIN CAP:
A) 30 BENTOVER ROWS – EACH SIDE
B) 1M COUCH STRETCH – EACH SIDE
C) 60 TORPEDO BICEP CURLS
D) 30 SUPERMANS WITH 1s PAUSE - ViTaFIT WOD, October 17, 202010/17/2020Metcon (AMRAP – Rounds and Reps)5 MIN AMRAP STATIONS WITH PARTNER
REST 90s B/W STATIONS
“YOU GO – I GO”STYLE
STATION 1:
15/12 CAL ROW/BIKE
STATION 2:
10 WALLBALLS (20/14)
20 MEDBALL RUSSIAN TWISTS
STATION 3:
10M BEAR CRAWL + 10M REV BEAR CRAWL
10M BURPEE BROAD JUMP
STATION 4:
10/7 CAL BIKE OR SKI
20s HOLLOW HOLD - ViTaFIT WOD, October 16, 202010/16/2020Metcon (AMRAP – Rounds and Reps)30M AMRAP
STATION 1: 12/7 BIKE CALS
*IF OVER 30s TOTAL TIME THEN COMPLETE 200M RUN
STATION 2: 50M WALKING LUNGE
*EVERY BREAK COMPLETE 10 SQUAT JUMPS
STATION 3: 40 BANDED TRICEP EXTENSIONS
*EVERY BREAK COMPLETE 20s STONE CHAIR
STATION 4: 200M FARMERS WALK (1.5/1 POOD)
*EVERY BREAK COMPLETE 10 KB SHRUGS BEFORE PICKING BACK UP
STATION 5: 50 TUCK-UPS
*EVERY BREAK COMPLETE 20s ELBOW PLANK
STATION 6: 50 FLOOR PRESS (35/25)
*EVERY BREAK COMPLETE 20 SHOULDER TAPS - ViTaFIT WOD, October 15, 202010/15/2020Metcon (AMRAP – Reps)10M EMOM STATIONS
REST 3:30 B/W STATIONS
STATION 1:
MIN 1: 30s BICEP HOLD + 10 BICEP CURLS (30/20)
MIN 2: 150M RUN
STATION 2:
MIN 1: 15/10 CAL SKI/ROW
MIN 2: 15 PUSH-UPS - ViTaFIT WOD, October 14, 202010/14/2020Metcon (AMRAP – Rounds and Reps)EVERY 4M FOR 24M
400M RUN/ROW/SKI
THEN
12 S/L V-UPS
10 TORPEDO THRUSTERS
8 UP-DOWNS
- ViTaFIT WOD, October 13, 202010/13/2020Metcon (AMRAP – Rounds and Reps)12M STATIONS
REST UP TO 3M BETWEEN STATIONS
STATION 1: EMOM
MIN 1: 6/3 CAL ROW
MIN 2: 7/4 CAL ROW
MIN 3: 8/5 CAL ROW
*ADD 1 CAL EVERY SUCCESSFUL ROUND UNTIL FAILURE OR 12M.
STATION 2: AMRAP
30 WALLBALLS (20/14)
30 DC CRUNCHES
30 WINDMILL SIT-UPS
30M PLATE PUSH FROGGERS (45/25) - ViTaFIT WOD, October 12, 202010/12/2020Metcon (AMRAP – Rounds and Reps)STATION 1: 3M AMRAP
4-8-12-16…
CAL BIKE/ROW
ABMAT SIT-UPS
REST 1M
X3
STATION 2: 3M AMRAP
4-8-12-16…
BURPEES OVER TORPEDO
TORPEDO SQUATS TO MEDBALL
TORPEDO SINGLE LEG DEADLIFTS
REST 1M
X3
STATION 3: 4M AMRAP
15 S/L GLUTE BRIDGE – EACH LEG
15 LYING HIP ABDUCTIONS – EACH LEG
(1 TIME THROUGH) - ViTaFIT WOD, October 10, 202010/10/2020Metcon (AMRAP – Rounds and Reps)25M AMRAP WITH PARTNER
STATION 1
70/50 CAL ROW/BIKE
*IN ORDER TO ROW/BIKE ONE PERSON HAS TO BE IN A PUSH-UP PLANK AT ALL TIMES. IF NO PLANK THEN NO ROW. SWITCH AS NEEDED.
STATION 2
10 LAPS FWD/REV SEAL WALK
*IN ORDER TO SEAL WALK ONE PERSON HAS TO PERFORM A PLATED BICEP HOLD AT 90°. IF NO BICEP HOLD THEN NO SEAL WALK. SWITCH AS NEEDED.
STATION 3
“YOU GO – I GO”
30 KBS (1.5/1 POOD)
30M WALKING LUNGE
STATION 4
600M SLAMBALL RUN (30/20)
*BOTH MUST RUN WITH A WEIGHT - ViTaFIT WOD, October 9, 202010/09/2020Metcon (AMRAP – Rounds and Reps)WITH A 28M RUNNING CLOCK
0-8M: EMOM
MIN 1: 20s ROW/BIKE SPRINT
MIN 2: 30 TORPEDO DC CRUNCHES (30/20)
8-10M
REST
10-18M: AMRAP
200M RUN
24 PLANK JACKS
12 TORPEDO S/L V-UPS
6 TORPEDO FACING BURPEES
18-20
REST
20-28M: EMOM
MIN 1: 20s BIRD DOG – EACH SIDE
MIN 2: 15 BICEP CURL + CHEST PRESS - ViTaFIT WOD, October 8, 202010/08/2020Metcon (AMRAP – Rounds and Reps)2M AMRAPS
REST 1M B/W STATIONS
STATION 1
10M BEAR CRAWL
10M D-O-I-U TUCK JUMP
STATION 2
10 BICEP CURLS (30/20)
10 STANDING TRICEP EXTENSIONS
STATION 3
10 CANDLESTICKS
10 MED BALL PUSH PRESS (20/14)
STATION 4
10M LEG EXTENSION PLATE PUSH
10 PLATE G2OH (45/25)
X2 ROUNDS THRU - ViTaFIT WOD, October 7, 202010/07/2020Metcon (AMRAP – Reps)COMPLETE AS MANY STATIONS AS POSSIBLE IN 26 MINUTES
*REST 2M B/W STATIONS
STATION 1:
1K/800M ROW/BIKE/SKI
STATION 2:
ACCUMULATE 100 ELBOW PLANK HIP TAPS
STATION 3:
1K/800M SKI/ROW/BIKE
STATION 4: 1 ROUND
25 CRISS CROSS FLOOR TOUCH + HANGING KNEE TUCK
50 TORPEDO JUMPING JACKS (30/20)
75 TORPEDO TAPS IN PUSH-UP PLANK
STATION 5:
50 SKULL CRUSHERS
25 PUSH-UPS - ViTaFIT WOD, October 6, 202010/06/2020Metcon (Time)FOR TIME (27MIN CAP)
100 RUSSIAN TWISTS
80 TORPEDO S/A THRUSTERS
60 TORPEDO S/A BENTOVER ROWS
40 HEELS TO HEAVENS
20 TORPEDO PULL THROUGHS IN PLANK
40 HEELS TO HEAVENS
60 TORPEDO S/A BENTOVER ROWS
80 TORPEDO HIGH PULLS
100 RUSSIAN TWISTS
1. AFTER EACH MOVEMENT COMPLETE 100M SUITCASE CARRY. SWITCH ARMS AS DESIRED
- ViTaFIT WOD, October 5, 202010/05/2020Metcon (AMRAP – Rounds and Reps)7 MIN AMRAP STATIONS
REST 3 MIN B/W STATIONS
STATION 1
5-10-15…
CAL SKI/BIKE/ROW
S/L V-UPS
STATION 2
5-10-15….
TORPEDO OH LUNGES (30/20)
UP-DOWNS OVER TORPEDO
STATION 3
10-20-30…
SLAMBALLS (30/20)
150M RUN W/SLAMBALL