Workout of the Day


Workout of the Day

Metropolis Fitness – WOD


Coaches Lead

Metcon (Time)

Metcon 190227

16 Minute EMOM

1. C2 Row (10 cal./8 cal.)

2. 5/5/5 Dumbbell press/push press/push jerk (50lb/35lb)

3. 50 Double unders

4. 10-25 Push-ups

Score your slowest total working time in one round (4 minutes).

Track your times to notes.
Every minute complete prescribed work of respective exercise then rest the remainder of the minute. Rotate through each exercise every minute for 16 minutes (4 rounds of 1 minute at each exercise)

Complete prescribed work at each exercise within 30-40 seconds (Move Quick/efficient) resting the remainder of the minute. Stay consistent.

Reduce the dumbbell weight to go unbroken in the press/push press/push jerk

Scale double unders by counting attempts. Keep working on your proficiency. Stop after 40 seconds.

Pick between 10-25 reps of push-ups. Something you can complete within 30-40 seconds, maintain reps throughout. Aim to go unbroken

Cool-Down Flex

Standing calf stretch x :30E

Standing bent knee calf stretch x :30E

Cat/camel(slow) x 1:00

Puppy pose x :30

Child’s pose x :30