MetCon Workouts

Below you will find a list of metabolic conditioning workout ideas. If you have any questions on how to execute them, please don't hesitate to get in touch.

Row & Go

4 Rounds for Time:

500m Row 10 Power Cleans (60/40kg) 10 Burpees

Maintain consistent split time on row

Assault Triplet

3 Rounds:

20 Assault Bike Calories

20 Wall Balls (9/6kg)

20 Kettlebell Swings (24/16kg)

Pace first round

Sled Hell

EMOM x 12:

Min 1: 30m Sled Push

Min 2: 30m Sled Pull

Min 3: Rest

Focus on sprint effort and recovery

Bag & Box

5 Rounds for Time:

10 Sandbag Over Shoulder (50/30kg)

10 Box Jumps (24/20")

Run 200m (Treadmill)

Explosive power focus

Mixed Madness

4 Rounds:

20 KB Goblet Squats (24/16kg)

15 Dumbbell Snatch (22.5/15kg)

20 Sit-Ups

Transition quickly between movements

Ski Sprint

For Time:

1000m Ski Erg

50 Wall Balls (9/6kg)

25 Power Cleans (70/50kg)

Sprint start, steady finish

Down & Up

21-15-9 Reps:

Deadlifts (100/70kg)

Box Jump Overs (24/20")

Legs + lungs combo

KB Ladder

AMRAP 16:

6 KB Cleans

6 KB Front Squats

6 KB Push Press (24/16kg)

Alt arms every round

Flowing movements, minimal rest

Rope & Run

5 Rounds:

100 Skips (single/double)

Run 400m

15 Push-Ups

Bike & Bells

3 Rounds:

15 Cal Bike Erg

10 DB Thrusters (22.5/15kg)

10 Box Jump Overs

Full-body fatigue

Grinder

AMRAP 20:

10 Burpees

15 DB Snatch (22.5/15kg)

20 Box Step Overs

200m Ski Erg

High-volume conditioning

Sandstorm

4 Rounds:

10 Sandbag Squats (50/30kg)

30m Sandbag Carry

10 Pull-Ups or Ring Rows

Emphasis on grip + core

DB Chaos

5 Rounds:

10 DB Box Step Overs (2x22.5/15kg)

15 DB Push Press

20 Sit-Ups

Triple Threat

3 RFT:

500m Row

20 Wall Balls

10 Deadlifts (120/80kg)

Quick Burner

6 Rounds:

15 Kettlebell Swings

10 Burpees

200m Run

KB (16/10)

Short and spicy

Push & Pull

AMRAP 18:

10 Sled Push (10m)

15 Push-Ups

20 Kettlebell Swings

Grip + chest

Dumbbell Death

For Time:

50-40-30-20-10

DB Snatch (alt, 22.5/15kg)

Skips (double/single)

Shoulders + coordination

Wall & Row

5 Rounds:

15 Wall Balls

250m Row

15 Sit-Ups

WB (6/4kg)

Simple & effective

Leg Factory

4 Rounds:

10 Front Squats (60/40kg)

15 Box Jump Overs

Run 400m

Legs on fire

Power Hour

EMOM x 20:

Min 1: 12 Cal Assault Bike

Min 2: 12 Power Cleans (50/35kg)

Min 3: 12 Wall Balls

Min 4: Rest

Alternative Bike 8 Cal PC (30/20kg) WB (6/4kg)

EMOM-style pacing