Workout of the Day


Workout of the Day

Metropolis Fitness – WOD


Coaches Lead



Every minute for 10 minutes

3-6 Strict Pull-Ups (slow and controlled)

Pick a number of reps and stick with it through out the 10 minutes.

Use bands to assist or add weight to make it more challenging.


Metcon (Time)

Metcon 190401

5 rounds for time

7 Power Snatch (155lb/105lb)

10 Weighted Sit-Up w/Press (45lb plate/25lb plate)
Aim to finish around 10 minutes.

Reduce the load to scale the power snatches. Pick a moderate weight. Steady singles throughout is a good approach.

For the weighted sit-ups hold the plate at the 3 and 9 o’clock position on your chest. Sit-up and press the plate overhead keeping your back flat and arms locked overhead (bicep next to ear). You may use an abmat and/or anchor feet under dumbbells (handles).

Scale sit-ups with a lighter plate.

Cool-Down Flex

Foam roll lats w/ banded lat stretch x :30E

Lying chest opener on foam roller x 1:00

Couch stretch x :30E