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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
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