25
Jan
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.