Workout of the Day
Metropolis Fitness – WOD
Strength
Seated floor (L-sit) Dumbbell Press
4×10 reps
Rest 1:30 between sets
Maintain or increase weight each set
Complete each set unbroken
Sit on the floor with your feet and knees together, and your legs extended in front of you. Hold dumbbells with a neutral grip (palms facing each other) and the rear head of the dumbbell on your shoulders.
Maintain upright torso.
Metcon
Metcon (AMRAP – Reps)
4 Rounds of
:30 Row for calories
:30 Rest
:30 Single Kettlebell deadlifts right arm (32kg/24kg)
:30 Rest
:30 Row for calories
:30 Rest
:30 Single Kettlebell deadlifts left arm (32kg/24kg)
:30 Rest
Record total reps (calories and deadlifts) over all 4 rounds
Approach this workout hard and fast while maintaining form and technique. Push yourself on the rower. Keep moving during the periods of work and reduce kettlebell load if necessary. Aim for consistency with your reps each round.
This workout will burn, but shouldn’t leave you on the floor