Workout of the Day


Workout of the Day

Metropolis Fitness – WOD


Coaches Lead


Back Squat (5×3)

Tempo Back Squats

5×3 @ 75%-80% 1RM

Tempo: (3/3/X/1)

1 set every 3 minutes

Perform each rep with a 3 second negative (eccentric), 3 second pause at the bottom (isometric), as explosive as possible on the way up (concentric), 1 seconds pause at the top (iso-concentric)


Metcon (AMRAP – Reps)

Metcon 190424

10 rounds

:20 Burpee box jump over (24″/20″)

:40 Rest
Sprint each round completing as many burpee box jump overs as possible

Scale with a lower box

Cool-Down Flex

Foam roll or Lax ball Glute x :30E

1/2 pigeon x :30E

Lying banded hamstring stretch x :30E

Standing banded tricep stretch x :30E