Workout of the Day


Workout of the Day

Metropolis Fitness – WOD


Metcon (Time)

Metcon 190206

5 rounds for time:

6 Power Cleans (185lb/125lb)

7 Burpee Box Jump Over (24″/20″)
Aim to finish this workout in 13 minutes or less

Select a moderate barbell load (approximately 70%-80% 1RM) that you can maintain consistent singles in the power cleans throughout. (short rest with a steady “grind”)

Keep loads light and continue to improve your Clean technique if you are newer to the Olympic lifts.

Keep moving in the Burpee Box Jump Overs with a smooth consistent tempo. Scale with a shorter box or step up and over the box.


Ring Rows (4×5-10)

4 x 5-10 reps with intent (quality) rest 1:30 between sets

Horizontal or Challenging Ring Rows (neutral grip)