Workout of the Day


Workout of the Day

Metropolis Fitness – WOD


Coaches Lead


Metcon (Time)

Metcon 190306

3 rounds for time

750 meter row

15 ring dips

50 abmat sit-ups
Aim to finish in 14-18 minutes

Maintain a consistent pace on the row throughout each round.

scale ring dips with banded ring dips, bar dips (GHD) handles, or box dips.

Stay steady on the sit-ups going unbroken

Cool-Down Flex

Standing banded tricep stretch x :30E

Half kneeling static hip flexor stretch w/ opposing single arm OH reach x :30E

Breathing Reset (Lying supine belly breath inhale nose exhale mouth slow) x 2:00