Workout of the Day


Workout of the Day

Metropolis Fitness – WOD


Coaches Lead


Muscle-up/Muscle-up transition on rings

Every minute for 9 minutes

Minutes 1-3: 4 ring row with high hips feet assisting (1st part of muscle-up transition)

Minutes 4-6: 3 muscle-up transitions w/ dip extension

Minutes 7-9: 1-3 ring muscle-up/jumping ring muscle-ups or 3 muscle-up transitions


Metcon (Weight)

Metcon 190410

4 Rounds for quality

12 DB/KB bench press

10 Strict toes-to-bar
Move through each exercise slow an under control focusing on movement quality. Break only when necessary, but try to keep moving throughout.

Select a pair of dumbbells or kettlebells you can bench press 10-12 reps unbroken when fresh. Stick with the same weight across the 4 rounds.

Scale toes-to-bar with strict straight leg raises.

Cool-Down Flex

Banded Pec static stretch x :30E

Banded Lat stretch x :30E

Banded Tricep stretch standing x :30E