• 8 Mill Creek Road, Hamilton
  • Mon-Thu: 6am-6:45pm, Fri: 6am-6pm, Sat-Sun: 9-11am
  • 441-535-4775
  • info@crossfitbda.com

Daily Workout WOD, April 6, 2022

06 Apr, 2022


On the cardio machine of your choice:
3 min at an easy pace
Then complete 3 sets of:
30 secs on, 30 secs off at a progressively increasing intensity!
Every 5 mins x 25 mins:
#1: 1000/850m Row – 60/45 Cal Assault Bike
#2: 800/700m Row – 50/35 Cal Assault Bike
#3: 700/600m Row – 40/28 Cal Assault Bike
#4: 600/500m Row – 35/25 Cal Assault Bike
#5: 500/400m Row – 30/20 Cal Assault Bike

For the first interval you should have at least 1 min of rest. If you cannot have that amount of rest with the required distance/calories, then stop so that you do have 1 mi rest. Then with each following set you should have more and more rest; and in turn you can increase the intensity. The last 2 sets should be sprints!
EMOM x 12 mins:
1. 8-12 Kneeling DB Hammer Curls (T2120)
2. 8-15 DB Push Ups ( 2 sec pause at the top)
3. 30 sec L-Sit or Tuck on the bar / Hollow Hold
In the time remaining perform the Hip Stretch of your choice
Optional Extra Work

Complete 4-5 sets of:
4x25ft Sled Push (3/2 plates)
2x25ft Standing Arm Over Arm Sled Pull
5 Sandbag Cleans (150/100)
2x50ft Sandbag Carry
Rest 2 mins

Archives Previous WODs
Daily Workout - Thu, Dec 1

1 min of Preferred Cardio

90 secs/side Hip & Knee External Rotation on the floor


Then for 8 Mins cycle through:

5/side Banded Psoas March

8 Hip Thrusts

8/side Banded Side Clams

8/side Banded Side Lying Hip Abduction

8/side Banded Lateral Walk

8 Banded Squats

15 Hollow Rocks / 15 Sec Hollow Hold

Metcon (4 Rounds for reps)

In Teams of 5 (Funnel Style) complete 4 sets of:

1 Min Wall Balls (20/14 - 14/10)

1 min Bar or Ring MUs / C2B or Pull Ups / Ring Rows

1 min Assault Bike

1 min Devil's Press (50/35 - 35/25 - 25/15)

1 min Row

Rest 2 mins

Every member starts at a different station

On each set they must start on the next exercise (if I started the first set on Wall Balls, I start my 2nd sets on MUs/C2Bs


In a 10 min window complete 3 sets of:

12 DB Chest Flys

15 Banded Triceps Extensions

10/side Kneeling Alternating DB Curls

Rest 2 mins

Optional Extra Work

Complete 3 sets of:

6 Bench Press (T30X1)

Rest 15 secs

Max (-1) DB Push Ups

Rest 2 mins

Complete 3 sets of:

30 sec /side Side Plank

1 min Front Plant

Rest 30 secs


Complete 2-3 sets of:

12 Prone Snow Angels

12 Incline Bench Prone Trap Raises

Stay in the Loop!

Enter your email address to receive member only notices & offers.