Workout of the Day


Workout of the Day

Metropolis Fitness – WOD


Back Squat (5×3 at 80% 1RM)

5 rounds: Every 3 minutes Back Squat 3 reps at 80% 1RM

If you do not know your 1RM select a load that you can back squat 4-6 reps.

maintain the same load over all 5 sets.


Metcon (Time)

Partner Metcon 190209

With a partner:

100 Thrusters (45lb/35lb)

50 Strict Pull-Ups

50 Thrusters (45lb/35lb)

25 Strict Pull-Ups
Aim to finish within 15 minutes

One athlete works at a time wile the other athlete rests

Break up your sets any way you and your partner desire

Complete all reps of one exercise before moving on to the next until all 225 reps are complete.

Scale using a lighter barbell for the Thrusters and band assisted pull-ups