Workout of the Day


Workout of the Day

Metropolis Fitness – WOD


Coach Lead


9 Minute EMOM

-Minute 1: Single arm dumbbell overhead walk 50ft. each arm (1 gym length /arm)

-Minute 2: 90 degree rotational box jumps x 3 each side

-Minute 3: Explosive medicine ball push press x 8

-Rotate through each minute of exercises until 9 minutes are up


Metcon (Time)

Metcon 190211

8 rounds for time

12 Alternating Dumbbell Snatches (50lb/35lb)

6 Burpee Box Jump Overs (24″/20″)
Aim to finish within 15 minutes.

Find and maintain your pace throughout the duration of the workout.

Use good fast hip extension mechanics in the snatches and keep moving on the burpee box jump overs.

Scale snatches by reducing the dumbbell weight.

Pick a load you can snatch 15 reps without stopping and/or 10 unbroken reps consistently.

Lower the box height to scale burpee box jump overs.

Cool-Down Flex

Banded Lat Stretch x 30 seconds (e)

Standing Hamstring (on box) x 30 seconds (e)

Child’s Pose x 30 seconds

Couch Stretch x 30 seconds (e)