Workout of the Day

Metropolis Fitness – WOD

Metcon

Metcon (Time)

3 rounds for time:

20 Deadlifts (225/155lb)

20 Push-Ups

200 meter run (Short Hill)

20 Ring row (Horizontal)

20 Box Jumps (24″/20″)

Complete this workout in approximately 25 minutes (20-30 min range.)

This is a longer workout (grater than 20 min) which should be approached slow and steady. Start slower than you think you should, and maintain a steady “grind” pace.

Scaling:

You should be able to deadlift your workout weight at least 10 times. Break no more than three times (4 mini working sets) per round. Reduce load appropriately (60-70% of 1rep max)

Increase your hand height for your push-ups (hands on a box) and ring height for ring rows.

Decrease the height of the box for box jumps.