Workout of the Day


Workout of the Day

Metropolis Fitness – WOD


Hang Squat Clean

12 Minute EMOM

Every minute perform the following rep scheme of Hang Squat Cleans

min 1-3, 3reps every minute

min 4-7, 2reps every minute

min 8-12, 1 rep every minute

Start light and build up to a heavy single

For the 3 and 2 rep minutes hold onto the bar until all reps are completed


Metcon (Time)

10 Minute EMOM

Every minute on the minute for 10 minutes

5 wall ball shots (20lb, 10’/14lb, 9′)

5 lateral burpees over medball

Approach this as a Sprint! Aim to complete each round in 10 -15 seconds with the time remaining to rest

Reduce medball weight and/or reduce wallball/burpee reps to 3 or 4 to complete each round within 10-15 seconds

Score your total working time