VITAFIT WORKOUT OF THE DAY

• ViTaFIT WOD, January 21, 2021
  01/21/2021

  
  

  
  

  Warm-up

  
  

  Metcon

  WITH A 5M CLOCK
  
  BUY-IN: 300M ROW OR SKI
  THEN AMRAP
  5 BOOTSTRAPPERS
  10 TOE TOUCHES IN PUSH-UP
  15s HOLLOW HOLD

  Metcon

  
  

  Metcon (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, 2021
  01/20/2021

  
  

  
  

  Warm-up

  
  

  Metcon

  4M AMRAP:
  
  4 NEGATIVE PUSH-UPS (4s DOWN)
  8 CRISS CROSS FLOOR TOUCH
  12 KNEELING SHOULDER TAPS
  16 BUTT KICKERS
  20 HIGH KNEES

  Metcon

  
  

  Metcon (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, 2021
  01/19/2021

  
  

  
  

  Warm-up

  
  

  Metcon

  4M AMRAP
  
  5 PUSH-UPS OR KNEE PUSH-UPS
  5 BOOT STRAPPERS
  5 AIR SQUATS
  10 BOX STEP-UPS

  Metcon

  
  

  Metcon (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, 2021
  01/16/2021

  
  

  
  

  Warm-up

  
  

  Metcon

  4M AMRAP
  
  4 T-SPINE TWISTS – EACH SIDE
  8 KNEELING SHOUDLER TAPS
  12 CRAB TOE TOUCH
  20s LUNGE HOLD (10s/SIDE)

  Metcon

  
  

  Metcon (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, 2021
  01/15/2021

  
  

  
  

  Warm-up

  
  

  Metcon

  4M AMRAP
  
  4 BIRD DOGS – EACH SIDE
  8 SPIDERMANS
  12 MOUNTAIN CLIMBERS (DOUBLE COUNT)
  20s HOLLOW HOLD

  Metcon

  
  

  Metcon (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, 2021
  01/14/2021

  
  

  
  

  Warm-up

  
  

  Metcon

  4M AMRAP
  
  10 DC CRUNCHES
  10 RUSSIAN TWISTS (DOUBLE COUNT)
  5 BURPEES
  
  THEN
  30s DOWNWARD DOG
  +
  30s PIGEON – EACH SIDE

  Metcon

  
  

  Metcon (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, 2021
  01/13/2021

  
  

  
  

  Warm-up

  
  

  Metcon

  4M AMRAP
  
  3 INCH-WORMS WITH PUSH-UP
  10 KNEELING SHOULDER TAPS
  10 TOY SOLDIERS – EACH LEG
  20 SPLIT JACKS
  
  THEN
  30s ANKLE STRETCH – EACH FOOT

  Metcon

  
  

  Metcon (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, 2021
  01/12/2021

  
  

  
  

  Warm-up

  
  

  Metcon

  5M AMRAP
  
  10s HOLLOW HOLD
  10 TUCK-UPS
  20 PULSE SQUATS
  10 D-O-I-U

  Metcon

  
  

  Metcon (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, 2021
  01/11/2021

  
  

  
  

  Warm-up

  
  

  Metcon

  4M AMRAP
  
  20 FRONT TO BACK HOPS
  20 SIDE TO SIDE HOPS
  20 DC CRUNCHES
  2 BURPEES

  Metcon

  
  

  Metcon (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, 2021
  01/09/2021

  
  

  
  

  Warm-up

  
  

  Metcon

  4M AMRAP
  
  10 TUCK-PULSE
  10 PLANK JACKS
  20 TOY SOLDIERS (10/SIDE)
  20 HIGH KNEES

  Metcon

  
  

  Metcon (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, 2021
  01/08/2021

  
  

  
  

  Warm-up

  
  

  Metcon

  5M AMRAP
  
  10 KNEELING SHOULDER TAPS
  10 TUCK-UPS
  15M REV BEAR CRAWL
  20 JUMPING JACKS

  Metcon

  
  

  Metcon (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, 2021
  01/07/2021

  
  

  
  

  Warm-up

  
  

  Metcon

  4M AMRAP
  
  3 INCH WORMS + PUSH-UP
  6 S/L DEADLIFTS – EACH LEG
  6 T-SPINE TWISTS – EACH WAY

  Metcon

  
  

  Metcon (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, 2020
  11/28/2020

  
  

  
  

  Warm-up

  
  

  Metcon

  4M AMRAP
  
  10 PLANK SHOULDER TAPS
  10 PIKE TOE TOUCHES
  10 TOY SOLDIERS – EACH SIDE
  4 BOOTSTRAPPERS

  WOD

  
  

  Metcon (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, 2020
  11/27/2020

  
  

  
  

  Warm-up

  
  

  Metcon

  4M AMRAP
  
  15 CRISS CROSS FLOOR TOUCH
  10 IN PLACE LUNGES
  10 KNEELING SHOULDER TAPS
  
  *START WITH AND COMPLETE 3 BUPEES EMOM

  WOD

  
  

  Metcon (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, 2020
  11/26/2020

  
  

  
  

  Warm-up

  
  

  Metcon

  4M AMRAP
  
  20s HOLLOW HOLD
  4 PUSH-UPS
  4 SPIDERMANS
  4 CAL BIKE OR ROW OR SKI

  WOD

  
  

  Metcon (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, 2020
  11/25/2020

  
  

  
  

  Warm-up

  
  

  Metcon

  4 MIN AMRAP
  
  5 INCH WORMS
  5 BURPEES
  10 SINGLE LEG TUCK-UPS
  5 CAL ROW OR SKI

  WOD

  
  

  Metcon (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, 2020
  11/24/2020

  
  

  
  

  Warm-up

  
  

  Metcon

  5M AMRAP
  
  6 ACTIVE LUNGES
  6 UP-DOWNS
  20s PUSH-UP PLANK HOLD
  100M ROW OR SKI

  WOD

  
  

  Metcon (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, 2020
  11/21/2020

  
  

  
  

  Warm-up

  
  

  Metcon

  4M AMRAP
  
  20s SIDE PLANK (10s/SIDE)
  10 GORILLAS
  10 JUMPING JACKS
  20s DOWNWARD DOG

  WOD

  
  

  Metcon (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, 2020
  11/20/2020

  
  

  
  

  Warm-up

  
  

  Metcon

  5M AMRAP
  
  4 ACTIVE LUNGES
  10 KNEELING SHOULDER TAPS
  4 D-O-I-U
  100M RUN

  WOD

  
  

  Metcon (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