VITAFIT WORKOUT OF THE DAY

• 07/02/2021

  Aevitas Guilderland, Aevitas Round Lake – ViTaFIT

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  Warm-up

  RUN 200M AS A GROUP 2 ROUNDS: 6 INCH WORMS 10 TOY SOLDIERS/SIDE 20 MTN CLIMBERS (10/SIDE) 20s STONE CHAIR RUN 200M (SOLO, AS SOON AS YOU FINISH THE 2 ROUNDS)

  Metcon (AMRAP – Rounds and Reps)

  2:30 AMRAP STATIONS REST 1 MIN B/T STATIONS X2 STATION 1 10 RUSSIAN KBS (53/35) 10 KB HIGH-PULLS STATION 2 10M WALKING LUNGE WITH DB/TORP (30/20) 10 DB/TORP SHOULDER PRESS STATION 3 10 CANDLESTICKS 10 MTN CLIMBERS STATION 4 10M PLATE PUSH (45/25) 10 PLATED PICK-UPS
• ViTaFIT WOD, June 5, 2021
  VF – 06/05/2021

  
  

  
  

  Warm-up

  TABATA MASH X3
  
  D-O-I-U
  STONE CHAIR
  SPIDERMANS

  Metcon (Time)

  25 MIN AMRAP
  
  STATION 1
  400M RUN
  20 SIDE LUNGES WITH SLIDERS (10L/10R)
  
  STATION 2
  30 DB/TORP THRUSTERS (30/20)
  15 D-O-I-U
  
  STATION 3
  25 SEATED TRICEP EXTENSIONS WITH TORPEDO (30/20)
  15/12 CAL BIKE OR SKI
  
  STATION 4
  25 KB SDLHP (53/35)
  15 KBS
• ViTaFIT WOD, June 4, 2021
  VF – 06/04/2021

  
  

  
  

  Warm-up

  4 MIN AMRAP
  
  4 BURPEES
  8 INCH WORMS
  12 W/M SITUPS
  RUN 100M

  Metcon (Time)

  3 MIN AMRAP REPEAT STATIONS
  
  STATION 1
  425/375M SKI
  AMRAP BURPEES
  
  STATION 2
  30 STATUE OF LIBERTY
  AMRAP SHUTTLE RUN
  
  STATION 3
  30 DB/TORP THRUSTERS (30/20)
  AMRAP WINDMILL SIT-UPS
  
  
  *REST 90s BETWEEN REPEATS
  *REST 2 MIN B/T STATIONS
• ViTaFIT WOD, June 3, 2021
  VF – 06/03/2021

  
  

  
  

  Warm-up

  4 MIN AMRAP
  
  5 D-0-I-U
  10 IN PLACE LUNGES
  10 TUCK-UPS

  Metcon (Time)

  PART 1
  10/6 CAL BIKE SPRINT
  20M WALKING LUNGE
  15 SLAM BALLS (30/20)
  
  REST 3:00
  X3
  
  PART 2: 6 MIN AMRAP
  1 AROUND THE WORLD (NO SLIDER)
  20 TORP/DB CURL TO PRESS (30/20)
  30s HOLLOW HOLD
• ViTaFIT WOD, June 2, 2021
  VF – 06/02/2021

  
  

  
  

  Warm-up

  3 ROUNDS:
  
  10 W/M SITUPS
  10 AIR SQUATS
  5 INCH WORMS
  10 SCORPION STRETCH

  Metcon (Time)

  25M AMRAP
  (1 ROUND AT EACH STATION)
  
  STATION 1:
  20M BROAD JUMP
  20M PLATE PUSH
  20M REV PLATE DRAG
  
  STATION 2:
  500M SKI
  *1 BURPEE FOR EVERY SECOND OVER 1:45/2:05
  
  STATION 3:
  10 TORP/DB FRONT RAISE LUNGE
  20 S/L V-UP WITH TORP/DB
  30 BICEP CURLS IN STONE CHAIR
  
  STATION 4:
  40 WALLBALLS (20/14)
  *COMPLETE 5 BURPEES FOR EVERY BREAK
• ViTaFIT WOD, June 1, 2021
  VF – 06/01/2021

  
  

  
  

  Warm-up

  4 MIN AMRAP
  2-4-6-8…
  
  SPIDERMAN LUNGES
  PIKE TOE TOUCHES (EACH SIDE)
  AIR SQUATS
  UP-DOWNS

  Metcon (Time)

  12 MIN EMOM STATIONS
  REST 2-3 MIN B/T
  
  STATION 1
  MIN 1:10 KB SDLHP (53/35)
  MIN 2: 10 GOBLET SQUATS
  MIN 3: 10 UP-DOWNS
  
  STATION 2
  MIN 1: 14 CANDLESTICKS
  MIN 2: 7 RUSSIAN TWISTS WITH PRESS (30/20) – EACH SIDE
  MIN 3: 7 UP DOWNS TO TARGET
• ViTaFIT WOD, May 29, 2021
  VF – 05/29/2021

  
  

  
  

  Warm-up

  4 MIN AMRAP
  2-4-6-8…
  
  AIR SQUATS
  BURPEES
  PLANK SHOULDER TAPS
  DC CRUNCHES

  Metcon (Time)

  25 MIN AMRAP WITH PARTNER
  
  STATION 1
  MAX CAL ROW
  20 BURPEE TUCK JUMPS
  
  STATION 2
  MAX SLAM BALLS
  60 SB RUSSIAN TWIST WITH PRESS (30/SIDE)
  
  STATION 3
  MAX DB/TORP CURL TO PRESS (30/20)
  40 SINGLE ARM THRUSTERS (20/SIDE)
  
  STATION 4
  MAX DC CRUNCHES
  400M RUN
  
  FOR EACH STATION: P1 COMPLETES “MAX X” WHILE P2 COMPLETES THE REPS. THEN SWITCH PARTNERS (P2 =”MAX X”; P1=REPS) BEFORE MOVING TO THE NEXT STATION
• ViTaFIT WOD, May 28, 2021
  VF – 05/28/2021

  
  

  
  

  Warm-up

  5 MIN AMRAP:
  
  20 JUMPING JACKS
  20s STONE CHAIR
  20 FLUTTER KICKS
  100M RUN

  Metcon (Time)

  EVERY 2 MIN FOR 12 MIN
  *REST 3 MIN B/T STATIONS
  
  STATION 1:
  30s STONE CHAIR
  MAX CAL SKI OR BIKE WITH REMAINING TIME
  
  STATION 2:
  15 DB/TORP JUMPING JACKS
  30 LATERAL LINE HOPS (*RX+= HOP OVER DB)
  MAX FLUTTER KICKS WITH REMAINING TIME
• ViTaFIT WOD, May 27, 2021
  VF – 05/27/2021

  
  

  
  

  Warm-up

  3 ROUNDS:
  
  10 T-SPINE TWISTS
  10 AIR SQUATS
  10 PLANK TOE TOUCHES
  100M RUN

  Metcon (Time)

  25MIN EMOM:
  
  MIN 1: 2 BURPEES + 12/6 CAL BIKE
  
  MIN 2: 2 BURPEES + 20M FROGGER
  
  MIN 3: 2 BURPEES + 30s DEADHANG FROM PULL-UP BAR
  
  MIN 4: 2 BURPEES + 12/6 CAL ROW
  
  MIN 5: 2 BURPEES + 14 W/M SITUPS
  
  *SCALE WORK TO COMPLETE EACH STATION ~45S. MAY REMOVE 1 BURPEE EACH MINUTE IF NECESSARY
• ViTaFIT WOD, May 26, 2021
  VF – 05/26/2021

  
  

  
  

  Warm-up

  5M AMRAP:
  
  6 LEG LIFTS
  12 RUSSIAN TWISTS – UNLOADED
  6 INCHWORMS – NO PUSHUP
  100M RUN

  Metcon (Time)

  10M AMRAP STATIONS
  REST 2:30 B/W
  
  STATION 1:
  20 WALLBALLS (20/14)
  20 DC CRUNCHES WITH MB
  20 LEG LIFTS OVER MB
  30S STONE CHAIR WITH MB HOLD
  
  RX+ :MB IN FRONT, ARMS EXTENDED
  
  STATION 2:
  10 DB/TORP CURL TO PRESS TO TRICEP EXT (30/20)
  10M PLATE PUSH (45/25)
  10M REV PLATE DRAG
  30 DB/TORP RUSSIAN TWISTS PER SIDE
• ViTaFIT WOD, May 25, 2021
  VF – 05/25/2021

  
  

  
  

  Warm-up

  4 MIN AMRAP:
  
  6 D-O-I-U
  12 S/LV-UPS
  12 SPIDERMANS

  Metcon (Time)

  PART 1: TABATA X8 @ EACH STATION
  REST 1 MIN B/T STATIONS
  
  STATION 1:
  CAL AIR BIKE
  
  STATION 2:
  V-UPS/SINGLE LEG V-UPS
  
  STATION 3:
  D-O-I-U TO TARGET
  
  STATION 4:
  BEAR CRAWL + REVERSE BEAR CRAWL
  
  
  PART 2: 6 MIN EMOM
  (50s WORK / 10s REST)
  1. SINGLE ARM BENT OVER ROW (25s L/ 25s R) (30/20)
  2. LUNGE HOLD (25s L / 25s R)
  3. STATUE OF LIBERTYS
• ViTaFIT WOD, May 24, 2021
  VF – 05/24/2021

  
  

  
  

  Warm-up

  TABATA MASH X3
  
  UP-DOWNS
  S/L DEADLIFTS
  1 & 1/4 SQUATS

  Metcon (Time)

  30M AMRAP
  
  24-20-16
  UP-DOWNS
  ALT. S/L KB DEADLIFTS (53/35)
  
  400M RUN
  
  24-20-16
  PLATE PICK-UPS (35/25)
  PLATE HALOS
  
  400M RUN
  
  24-20-16
  1 & 1/4 SQUATS WITH DB/TORP (30/20)
  PLYO CHEST PRESS
  
  400M RUN
• ViTaFIT WOD, May 22, 2021
  VF – 05/22/2021

  
  

  
  

  Warm-up

  RUN 100M
  
  2 ROUNDS:
  3 BOOTSTRAPPERS
  3 BURPEES
  10 ARM CIRCLES – EACH WAY
  10 PLANK TOE TOUCHES
  
  RUN 100M

  Metcon (Time)

  25M AMRAP WITH A PARTNER
  *SPLIT WORK AS NEEDED AT EACH STATION
  
  STATION 1
  100/75 CAL ROW OR SKI
  
  STATION 2
  75 V-UPS
  
  STATION 3
  50 TORP/DB THRUSTERS (35/25)
  400M RUN (BOTH RUN)
  
  STATION 4
  50 SEATED OHD TORP/DB RAISE (35/25)
  50 S/L DEADLIFTS
  
  STATION 5
  100/60 CAL BIKE
• ViTaFIT WOD, May 21, 2021
  VF – 05/21/2021

  
  

  
  

  Warm-up

  4M AMRAP
  
  8 COSSACK SQUATS
  12 CRAB TOE TOUCH
  16 MTN CLIMBERS
  16 GRASSHOPPERS

  Metcon (Time)

  3 MIN STATIONS
  *REST 1 MIN B/W STATIONS
  
  STATION 1:
  10 KB RDL (53/35)
  20 CRAB TOE TOUCH
  
  STATION 2:
  10 S/A TORP/DB THRUSTERS – LEFT (30/20)
  10 S/A TORP/DB THRUSTERS – RIGHT
  10 HALOS
  
  STATION 3:
  7/4 CAL SKI
  10 HANGING KNEE TUCKS
  
  STATION 4:
  20 HAMSTRING CURLS ON SLIDERS
  20 MTN CLIMBERS ON SLIDERS
  
  COMPLETE 2 ROUNDS OF ENTIRE CIRCUIT
• ViTaFIT WOD, May 20, 2021
  VF – 05/20/2021

  
  

  
  

  Warm-up

  4M AMRAP
  10 PLANK TOE TOUCHES
  10 SIDE PLANK WITH HIP TAPS – EACH SIDE
  4 INCHWORMS + PUSH-UP
  
  THEN:
  1MIN DOWNWARD DOG

  Metcon (Time)

  12M AMRAPS
  
  STATION 1:
  2500M/2K ROW
  AMRAP WITH REMAINING TIME:
  10 PUSH-UPS
  10 V-UPS
  
  STATION 2:
  300M RUN
  (2) – TORP/DB PRESS MEDLEY
  20 SIDE PLANK WITH HIP TAPS – EACH SIDE
  40M REVERSE BEAR CRAWL
• ViTaFIT WOD, May 19, 2021
  VF – 05/19/2021

  
  

  
  

  Warm-up

  TABATA MASH
  
  BURPEES
  BOOTSTRAPPERS
  KNEELING SHOULDER TAPS
  HOLLOW HOLD + FLUTTER KICKS

  Metcon (Time)

  30M EMOM
  
  MIN 1: MAX WALLBALLS (20/14)
  
  MIN 2: MAX CAL SKI
  
  MIN 3: AMRAP
  10M PLATE PUSH (45/25)
  2 PLATE FACING BURPEES
  10M REV PLATE DRAG
  2 PLATE FACING BURPEES
  
  MIN 4: BICEP CURLS IN STONE CHAIR (30/20)
  
  MIN 5: MAX CAL ROW
  
  MIN 6: REST
  
  ROUND 1: 30 SECONDS (SKI/ROW)
  ROUND 2: 35 SECONDS (SKI/ROW)
  ROUND 3: 40 SECONDS (SKI/ROW)
  ROUND 4: 45 SECONDS (SKI/ROW)
  ROUND 5: 50 SECONDS (SKI/ROW)
  
  1. EVERYONE RESTS TOGETHER ON MIN 6 FOR EACH ROUND
• ViTaFIT WOD, May 18, 2021
  VF – 05/18/2021

  
  

  
  

  Warm-up

  3 ROUNDS:
  
  3 BURPEES
  6 T-SPINE TWISTS
  9 CRISS CROSS FLOOR TOUCH
  20 JUMPING JACKS

  Metcon (Time)

  FOR TIME (25MIN CAP):
  
  10 BURPEES OVER TORP/DB
  ———-
  10 BURPEES OVER TORP/DB
  20 TORP/DB FRONT RAISES (30/20)
  ———-
  10 BURPEES OVER TORP/DB
  20 TORP/DB FRONT RAISES
  30 SINGLE-ARM HANG SNATCH
  ———-
  10 BURPEES OVER TORP/DB
  20 TORP/DB FRONT RAISES
  30 SINGLE-ARM HANG SNATCH
  40 KB SDLHP (53/35)
  ———-
  10 BURPEES OVER TORP/DB
  20 TORP/DB FRONT RAISES
  30 SINGLE-ARM HANG SNATCH
  40 KB SDLHP
  50 S/L V-UPS
  ———-
  CASH OUT: 400M RUN
• ViTaFIT WOD, May 17, 2021
  VF – 05/17/2021

  
  

  
  

  Warm-up

  5M AMRAP
  
  8 STEP-UPS
  8 SQUAT JUMPS
  16 PLANK SHOULDER TAPS
  20s BIKE/SKI OR 100M RUN

  Metcon (Time)

  8M STATIONS
  REST 2:30 B/W STATIONS
  
  STATION 1 – AMRAP
  1,500/1K SKI
  40M WALKING LUNGE
  
  STATION 2 – EMOM
  MIN 1: 10 TORP/DB STEP-UPS WITH PRESS
  MIN 2: 20 PLANK SHOULDER TAPS + 20 DC CRUNCHES
  
  STATION 3 – AMRAP
  20/12 CAL BIKE
  15 (PLYO) PUSH-UPS
• ViTaFIT WOD, May 15, 2021
  VF – 05/15/2021

  
  

  
  

  Warm-up

  4M AMRAP
  
  6 COSSACK SQUATS
  6 D-O-I-U
  12 WINDMILL SIT-UPS
  12 KNEELING SHOULDER TAPS

  Metcon (Time)

  5M STATIONS
  REST 90s B/W STATIONS
  
  STATION 1 – AMRAP
  50 WINDMILL SIT-UPS
  30 SINGLE-ARM TORP/DB SNATCHES (30/20)
  20 D-O-I-U OVER TORP/DB
  
  STATION 2
  50 HANGING KNEE TUCKS
  WITH REMAINING TIME MAX CAL ROW
  
  STATION 3 – AMRAP
  30M TORP/DB OHD WALKING LUNGE (30/20)
  15 BICEP CURLS
  15 TRICEP EXTENSIONS
  
  STATION 4
  30 PLATED STATUES OF LIBERTY (25/15)
  WITH REMAINING TIME MAX CAL BIKE