---
title: "Daily WOD Strength & Conditioning in Punjabi Bagh | 367 Crossfit"
description: "Experience expert-led Strength & Conditioning at 367 Crossfit. Join our Daily WOD sessions in Punjabi Bagh and Defence Colony for functional fitness that gets real results."
canonical: https://mytribe.in/367crossfit/crossfit-group-classes/the-daily-wod-strength-conditioning
last_updated: 2025-09-16
---

# The Daily WOD: Strength & Conditioning

Tribe Verified · Functional training in Punjabi Bagh & DefCol

By [367 Crossfit](https://mytribe.in/367crossfit) · At CHAOS Strength & Conditioning Club, Punjabi Bagh · ₹8,000 per month (estimate)

Part of [CrossFit Group Classes](https://mytribe.in/367crossfit/crossfit-group-classes). [View full gallery](https://mytribe.in/367crossfit/crossfit-group-classes/gallery)

Every day is different, and that's the point. We mix weightlifting, gymnastics, and high-intensity cardio to build functional strength that actually helps you in real life. No mirrors, just movement.

## Photos and videos

- [Video: Watch our member Smriti tackle a tough strength conditioning workout, moving from deadlifts and box jumps to finding her one-rep max squat clean. This is what working under fatigue and building real strength looks like.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4cecab1d-88b4-4820-9c14-8f7461bdf9cb)
- [Video: Here's our coach Archie hitting a 330 lbs squat and a 75 lbs dumbbell snatch. Progress takes time and consistency, and we are here to show you what's possible when you put in the work.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/85a77f27-f141-44bc-978d-92fd0539d12b)
- ![A class in sync during a weightlifting session. Everyone is focused on their own barbell, but the collective energy in the room is what pushes each person to complete that next rep with good form.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/880ba067-b018-4761-9e71-9fc2e590ff0d)
- [Video: This is what we mean by functional strength. Our members perform complex movements like the clean and jerk, building power and coordination that translates directly to real-life activities.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b56ab1ff-a56c-441e-9e47-579bc4d6ca4b)
- [Video: Here, our members use kettlebells for a dynamic squat workout. Using different equipment like kettlebells helps us vary the stimulus and challenge the body in new ways, keeping workouts effective and engaging.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9954aef8-94fd-471b-b54d-e002a5b9bbc9)
- [Video: This video showcases different variations of pull-ups, from ring rows to strict pull-ups. This fundamental gymnastics movement is excellent for building upper body and core strength, and we have a progression for every level.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5c798843-aebd-445d-a244-7844f806e423)
- [Video: An example of an EMOM (Every Minute On the Minute) workout, mixing wall walks, toes-to-bar, and snatches. This format keeps the intensity high and tests your capacity across different skills.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a56da742-f77e-43b5-8870-3d232c4938d0)
- [Video: A glimpse into our Saturday community workout. You can see members tackling burpees, rowing, and other movements, all while the rest of the team cheers them on. It's hard work, but we make it fun.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3cedc32f-0f49-4f65-a338-70ad976849c7)
- ![Here is a sample of our weekly programming. We structure our workouts to target different body parts and energy systems throughout the week, ensuring balanced fitness and adequate recovery.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a1d10f28-2030-4f98-9c7d-2efbc2d6d8a5)
- [Video: A member practices single-leg kettlebell deadlifts, a great exercise for improving balance, stability, and hamstring strength. We focus on unilateral movements to correct imbalances and build a solid foundation.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a12a97da-def2-41fc-a132-70bf443eef17)
- [Video: Want to improve your push-ups? We use different variations, like weighted push-ups, to progressively overload the movement and help you build the strength for perfect reps.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9d0e9062-3314-4b64-8642-f485410ba331)
- [Video: Failure is just one step towards success. This video shows our members pushing their limits, sometimes failing a lift, but always getting back up to try again. This is where growth happens.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/541f7dfd-b0fb-4d2d-8dfa-8cf4a3b5205e)
- [Video: From wall-supported handstands to banded pull-ups, this clip shows how we use gymnastics to build strength. These exercises improve your quality of life and ability to do everyday activities.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/2fdc071e-a08f-4beb-b283-42c022f1d580)
- [Video: A quick and effective burner workout. This 10-minute AMRAP (As Many Rounds As Possible) with kettlebell swings, sit-ups, and high jumps is designed to get your heart rate up and leave you feeling accomplished.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3fe0ea9c-bf0a-4264-8b2a-fd180ac92a9c)
- [Video: Wake up, it's time to become a beast. Our members working on their Olympic lifts, building explosive power and strength. The goal is to make this the best hour of your day.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7589a89a-8cd7-4ef0-b221-5e732f18f85f)
- ![A close-up on the deadlift setup. Proper form starts from the ground up. We teach our athletes to engage the right muscles and maintain a strong posture before even lifting the weight.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/77a5f2bd-a64f-4f5c-86b7-a14d6b8130a2)
- ![A female athlete setting up for a heavy deadlift. Strength has no gender here. We empower everyone to lift heavy, lift safely, and discover the strength they never knew they had.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8def12b7-7aa8-4328-9b35-ea2133286ad0)
- [Video: The bench press is a classic compound movement for building upper body strength. Here we show how we incorporate it into our workouts, often combining it with other movements for a complete session.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/41fd133c-1afc-46cd-b2c8-5290e97dc7a3)
- [Video: What happens inside our box? We build strength, movement, people, and community. This video shows a mix of wall balls and front squats, just a small part of our varied programming.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/91f5dea7-5136-46bd-9aff-74394a6b96d2)
- [Video: Here our members are learning the dumbbell split jerk. This is a fantastic full-body exercise that develops coordination, power, and shoulder stability, and using dumbbells is a great way to master the pattern.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/81bae130-9e78-43c9-aa79-099a41f6d3e2)
- [Video: Ready, set, sweat! This fast-paced clip captures the energy and intensity of our group classes. We turn up the heat and conquer the workout together, one rep at a time.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ace5e870-3eb3-4d8b-8f17-288bfed3075a)
- [Video: This workout is all about building with purpose. It combines kettlebell overhead holds, push-ups, and dumbbell rows to build skill and strength, followed by a metcon to test conditioning.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/efe78b47-f75f-4898-89f9-31180b7a8c54)
- ![Gymnastic rings are a staple in our training. They build power, grace, and gravity-defying gains by forcing your muscles to work harder to stabilize your body through every movement.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7fb6af5e-5a91-41fc-a02b-eca2090293f6)
- ![The instability of the rings is what makes them so effective. This athlete is performing a leg raise, engaging her core and upper body simultaneously to control the movement.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/eef0c05f-7178-422f-9eaa-707eddde4c9b)
- ![Ring rows are a perfect example of how gymnastic ring exercises engage multiple muscle groups. This is a great scaling option for pull-ups and builds a strong back and solid grip.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/89ec1b8e-3331-436c-9fdd-77650d2cbf67)
- ![The handstand is more than just a cool party trick. It's a weight-bearing exercise that improves bone density, particularly in the wrists, arms, and shoulders.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3d3e3e30-68be-46ee-8e6d-05c006a1fc94)
- ![Mastering a handstand requires enhanced body control and coordination. We teach the progressions safely, starting against a wall to build confidence and strength.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/2cd3a493-b7fe-4c6e-b4fe-40db85f6dee5)
- ![A wall-supported handstand is an amazing way to build upper body and core strength. It challenges your stability and teaches you how to support your own body weight.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9a4581a8-8d1f-41a1-9146-8aae132248a3)
- [Video: No warm-up, no gains. This video shows our members going through a dynamic warm-up, including plate ground-to-overheads, to prepare their bodies for the workout ahead.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/fb2a5865-ee21-4256-9f77-b7c6fa2de8e3)
- [Video: How it starts vs. how it ends. Full of energy at the beginning, and completely wiped out on the floor at the end. This is the sign of a workout where you gave it your all.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/afa4c93a-1a06-4f35-aa61-b8f2fd4e93a4)
- ![This graphic breaks down our methodology: constantly varied functional movements performed at high intensity. This is the formula we use to get you better at speed, stamina, strength, and more.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e6cacfc8-120c-432e-946f-343c346cb9c8)
- ![What is CrossFit? It's a strength and conditioning program designed to optimize your physical competence in all fields of life. We train for the unknown and the unknowable.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/fb59646c-90c5-4c62-aa7a-4cdb16740685)
- [Video: Do you even mix your squats? This workout shows how we combine different squat variations like pause banded squats with other movements like box jumps and hollow holds to build well-rounded leg strength.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/52146cfc-da7a-48c5-83a3-dfb902c9d085)
- ![That face you make during a tough wall-sit. This is the look of determination on a Monday, pushing through the burn to start the week strong. How was your Monday workout?](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5b864c70-eee5-4c5b-8d08-3cd715fffa49)
- [Video: A look at a full workout, from accessory work like farmer holds and bench dips to a tough strength conditioning piece. This is how we structure a class to build both strength and endurance.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b4e9c0c7-f292-4713-bc65-7585020ac463)
- [Video: A member works on her banded pull-ups during a workout. The bands provide assistance, allowing her to complete the reps with good form and build the strength needed for unassisted pull-ups.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b10246b7-79a2-4fbb-9b4d-1392909319aa)
- ![A snapshot of our Wednesday workout, "Cindy," a classic CrossFit benchmark. We provide detailed notes and scaling options for pull-ups and push-ups so everyone can participate and get a great workout.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3e5021de-afe7-4f16-b3ed-9a83cc81798b)
- [Video: Here you can see the variety of movements happening at once during a class. While one member does plate front raises, another is working on wall walks in the background.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a92ccd4f-fbf8-4450-92d0-623251cc0006)
- ![Members performing a farmer's hold with kettlebells. This simple but effective exercise is fantastic for building grip strength, core stability, and shoulder endurance.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6bc476be-99ad-40c3-8204-d854ab8d448e)
- [Video: This athlete is working on bar dips, a great gymnastics movement for building chest, shoulder, and tricep strength. We use boxes to scale the height and ensure a safe setup.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ec723d5e-c6e9-402c-a11f-634218c1ad1d)
- [Video: A member executes a powerful split jerk. This Olympic lift requires speed, timing, and stability, and we dedicate time in our classes to practice and perfect these technical skills.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/fce259ff-8f9b-4da3-ac95-39dac5821b4e)
- [Video: A coach watches closely as a member performs a split jerk. This personal attention ensures the athlete is moving safely and efficiently, helping them to lift heavier and avoid injury.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c0f4e879-dc1d-4d47-a8c1-ba78c760c751)
- [Video: Our warm-ups are active and functional. Here, members are doing barbell good mornings and plate overhead leg raises to activate their posterior chain and core before the main strength work.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c2f59e76-8c8a-46b1-a182-fb65d0670a19)
- [Video: A coach spots a member during a heavy back squat. Safety is paramount, and our coaches are always on hand to provide support, cues, and encouragement when you're pushing for a new personal record.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/61c35a53-17dd-4580-b406-6f0971959788)
- [Video: Plate overhead leg raises are a great core exercise we use in our warm-ups. They help to strengthen the abdominals and hip flexors while also improving shoulder stability.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c73098ba-d883-4491-8167-62f8cb6b5741)
- [Video: A member performs a 1 and 1/4 back squat, a variation we use to increase time under tension and build strength in the bottom of the squat. It's a real quad burner.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8982cb91-d94b-46c0-81ac-db4dde5de3b2)
- ![The plan for our Saturday Community Workout. We love partner and team workouts because they build camaraderie and push you to work harder than you would on your own. This one is a team of three.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ef2c230d-22eb-42a0-b8d1-d718a934ed65)
- [Video: A member works through hang power cleans during a team workout. The "you go, I go" format keeps the pace high and adds a fun, competitive element to the session.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3c26772e-74a0-45dc-b6de-47aedd37d0b9)
- [Video: Burpees over the bar are a staple in CrossFit for a reason. They are a full-body movement that tests your conditioning and mental grit, especially deep into a workout.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8811792d-2861-45dd-a9a6-cb9e93b7a51a)
- [Video: This athlete shows great form on her hang power cleans. We focus on teaching the explosive hip extension that is key to moving the barbell efficiently in Olympic lifts.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4efd315b-f5f2-4f19-844e-a8a5450862b7)
- [Video: Another member tackling hang power cleans. Even with different weights on the bar, everyone is working hard and moving through the same patterns, united by the challenge of the workout.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6b94912f-3a35-44cb-924b-8349fc6dbbac)
- [Video: A powerful hang power clean followed by a moment to reset. We teach our athletes to approach each rep with focus, ensuring that technique remains solid even when they are tired.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/37cba669-6c96-424f-af1b-22dcacad357d)
- [Video: A member practices touch-and-go power snatches. This advanced technique requires skill and control to cycle the barbell quickly while maintaining proper form.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/13f07914-310e-4938-af0c-593aff4c6160)
- ![Here's the breakdown for a Friday weightlifting session. We mix Olympic lifts like the power snatch with accessory work like chest presses and pull-ups to create a comprehensive strength day.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/df5b34a2-bc4f-4959-9d8b-6da00c0ce7fd)
- [Video: An athlete works on his power snatch technique. This complex lift builds full-body power, speed, and coordination, and it's incredibly rewarding to see progress.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/fbeb158f-95cb-4e82-8bc9-f37c8a17fc67)
- [Video: Our coach Karan hits a smooth power snatch. Leading by example is a big part of our coaching philosophy. We practice what we preach.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5a7f6718-94e1-4a03-b943-64945d705761)
- [Video: A beginner works on the foundational movements of the power snatch with a light barbell. We start with the basics to build a strong understanding of the technique before adding weight.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f3a175d5-2d95-4b13-a96d-f60674316980)
- [Video: This athlete demonstrates a strong power snatch, catching the bar in a solid overhead position. It's a testament to the time and effort he's put into practicing this technical lift.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d09b6c55-0a37-40b6-a758-0478df11c7e1)
- ![This workout combines tempo sumo deadlifts with a partner conditioning piece. The tempo work builds control and strength, while the team workout with front squats and box jumps is a great metabolic finisher.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/46de87e6-e63d-4947-a962-71b75003bfdf)
- [Video: Tuesday is for shoulders. This clip shows our members working on various pressing movements, from strict press to push jerk, to build strong and stable shoulders.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4a096254-66a3-486c-a77c-45a0b18ff403)
- [Video: Here's a look at one of our members, Vinod, hitting a 90kg clean and jerk. His progress since joining us is a perfect example of what consistency and hard work can achieve.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/df626920-c70d-404d-b6e2-35ec4b850284)

## About The Daily WOD: Strength & Conditioning

You won't walk into a predictable routine here. Every session follows a structured format: we start with mobility to prep your joints, move into a specific strength block to build capacity, and finish with a MetCon to test your endurance. If a movement looks intimidating, we scale it. Whether you are using a PVC pipe or a loaded barbell, the coach ensures you are moving safely before you add any weight.

At 367 Crossfit, our programming revolves around variety. Whether you are aiming to master a snatch or just want to run a 5k without getting winded, we use the CrossFit methodology to target your entire physiological system.

### The Science of Our WODs
We don't do 'back day' or 'chest day'. Instead, we prioritize functional movements like squats, deadlifts, and overhead presses that translate to real-life capability. We leverage imported Rogue Fitness equipment, including Ohio bars and rig systems, alongside Concept 2 rowers, because precise gear makes a difference in safety and progress.

### Scalability: It’s Not Just for Pros
A common myth is that you need to be fit to start CrossFit. In reality, every WOD is infinitely scalable. Our Level 2 certified coaches break down complex movements into smaller, manageable parts. If you cannot do a pull-up, we start with ring rows. If a box jump is too much on your knees, we switch to step-ups. We track your benchmarks so you can see your own improvement, not just compare yourself to the person on the next rack.

### A Community, Not Just a Gym
You will find our boxes in Punjabi Bagh and Defence Colony, but the vibe is the same in both. It is a no-mirror facility because we want you focused on your proprioception—learning where your body is in space—rather than your reflection. We value community over competition. Our Saturday partner WODs are designed to force collaboration, making the hard work feel like a game. Whether you are a new mom, an athlete, or just looking to move better, you fit here. If you are ready to stop guessing at the gym and start training with intent, come join our next batch.

## About 367 Crossfit

We believe fitness is about how gracefully you can age, not just how you look. We're a community of people who show up to challenge ourselves, leave the ego at the door, and support the person next to us. Come for the workout, stay for the crew.

[See all of 367 Crossfit's services](https://mytribe.in/367crossfit)

## More from CrossFit Group Classes by 367 Crossfit

- [Featured](https://mytribe.in/367crossfit/crossfit-group-classes/featured)
- [Coach-Led: Learn to Lift Safely](https://mytribe.in/367crossfit/crossfit-group-classes/coach-led-learn-to-lift-safely)
- [The 367 Vibe: More Than a Gym](https://mytribe.in/367crossfit/crossfit-group-classes/the-367-vibe-more-than-a-gym)
- [New to CrossFit? We've Got You.](https://mytribe.in/367crossfit/crossfit-group-classes/new-to-crossfit-we-ve-got-you)
- [Real Stories, Real Results](https://mytribe.in/367crossfit/crossfit-group-classes/real-stories-real-results)
- [The Box: Our Playground](https://mytribe.in/367crossfit/crossfit-group-classes/the-box-our-playground)
- [Move Better, Feel Better](https://mytribe.in/367crossfit/crossfit-group-classes/move-better-feel-better)

## More services by 367 Crossfit

- [Specialty Workshops & Skill Clinics](https://mytribe.in/367crossfit/specialty-workshops-skill-clinics)
- [Personal Training](https://mytribe.in/367crossfit/personal-training)
- [Nutrition Coaching](https://mytribe.in/367crossfit/nutrition-coaching)
- [Kids Fitness Classes](https://mytribe.in/367crossfit/kids-fitness-classes)

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