Workout of the Day


Workout of the Day

Metropolis Fitness – WOD


Coaches Lead


Deadlift (5×5)

Every 3 minutes 1 set of 5 reps

[email protected]%

[email protected]%

[email protected]%

[email protected]%

*Percentage is from your 1RM deadlift

All lifts should be successful. Increase weight throughout if you do not have or know your 1RM.


Metcon (No Measure)

Metcon 190408

Tabata push-ups and V-ups

8 rounds of

:20 work

:10 rest

Alternate push-ups and V-ups every period of work.
Scale push-ups with band assisted push-ups or push-ups with hands elevated (hands on bench, box, etc…). Try to go unbroken. Rest in the top of the push-up during your work if you need to break within the :20 of work.

Touch the top of your feet or toes while keeping your legs straight during the V-up. Scale with alternating single leg v-ups.

Cool-Down Flex

Slow cat/camel x 10

Banded hamstring static stretch x :30E

Banded lat stretch w/ side lunge x: 30E

Standing pec stretch against rig/wall x :30E