Workout of the Day


Workout of the Day

Metropolis Fitness – WOD


Coaches Lead

Functional Strength

Kettlebell Clean + Lateral Lunge (4×4(1+1)E)

Every 2 minutes for 8 minutes (4 rounds)

4 x (1 KB Clean + 1 Lateral Lunge right arm/ right lateral lunge in front rack)

4 x (1 KB Clean + Lateral Lunge left arm/left lateral lunge in front rack)


Metcon (5 Rounds for reps)

Metcon 190405

5 Rounds of

1:30 Row for calories

:30 Double unders

2:00 Rest
Row for as many calories as possible each round. Row hard and consistent throughout.

Jump rope as many double-unders as possible each round.

Add calories and double-unders for total reps for each round. (1 cal. equals 1 rep)

Cool-Down Flex

Foam roll tibialis anterior x :30E

Foam roll gastocnemius x :30E

Standing calf stretch foot against rig x :30E

Standing calf stretch + single arm overhead lat stretch against wall x :30E