A MetCon Workout is short for metabolic conditioning. These workouts are designed to improve the efficiency of your body’s energy systems.

Here are the key components that typically constitute a MetCon Workout:

High Intensity: The exercises are performed at a high intensity, often pushing participants to their limits to maximize calorie burn and cardiovascular benefits.

Variety of Movements: This workout includes a mix of strength, cardio, and functional movements Time-Based: MetCons can be structured as AMRAPS (As Many Rounds As Possible), EMOM (Every Minute on the Minute), Or for a set number of Rounds or time intervals.

Circuit Style: Many MetCons are organized in a circuit format, where participants move quickly from one exercise to another with Minimal rest.

The Workout:

12 REPS of all 8 EXERCISES/ Do as many Rounds of all 8 exercises in 12 minutes. Take a 1 minute break and repeat the 12 minute Round and do as many of the 8 exercises in that 12 minutes. Take a 1 minute break and repeat the 12 minute Round (one more time) of all 8 exercises in that 12 minutes as YOU can do.

3 Rounds of all 8 exercises 12 reps for each exercise

• Hand Release Push-Ups x12
• Burpees x12
• Thrusters x12
• Skaters x12
• (Racked) Squats x12
• Bench (or Box) Jumps x12
• Pass Throughs x12
• DB Swings x12

Remember you use your own body weight for hand release push-ups, burpees, skaters, and Bench jumps.

Thrusters, (Racked) Squats, Pass Throughs, and DB Swings use weights that are moderately heavy.

Enjoy!!

Shop the Post