Workout of the Day


Workout of the Day

Metropolis Fitness – WOD


Coaches Lead


Back Squat (5×5)

Every 3 minutes perform 5 back squats.

Build in weight each set

(65%,70%,75%,80%,80% 1RM)

If you do not know/have a 1RM Back Squat, select weights on how you feel. Stay strong, under control, building in weight without failure.


Metcon (AMRAP – Rounds and Reps)

Metcon 190402

7 Minutes of “Cindy” with rings

7 minute AMRAP

5 Strict horizontal ring rows

10 Push-ups

15 Air squats
Scale ring rows by increasing body angle to be more upright.

Scale push-ups with band assisted push-ups, or with hands on a bench, box, etc…

Cool-Down Flex

1/2 pigeon x :30E

Lying quad stretch x :30E

Lying knee hug x 1:00