Workout of the Day


Workout of the Day

Metropolis Fitness – WOD


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.


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.