A metcon is a high intensity multimodal workout designed to maximize your energy system demand (glycolytic, and oxidative systems) through a combination of varied movements, repeated reps, and minimal rest to elevate your heart rate and metabolic stress.
Personally I love these workouts because they are so efficient. Because of the combination of strength exercises and cardio bursts you can get more done in a quicker time frame.
The Workout:
3 Rounds of all 7 exercises with a small break in-between each exercise. Going up in weight with each Round.
- Box Jumps x12
- DB (dumbbell) Swings x12
- Bosu Ball or (you can use DB’s) Devils Press x12
- Push-Ups x12
- Alt. DB Snatch x12
- (No Wall) Wall Ball x12
- DB (Heavy) Goblet Squat x12
Make to drink water during the workout as well as afterwards.
Make sure to use good form with each exercise. If you can tell your form is suffering stop the exercise take a break and lower your weights for greater success in the next Round.
ENJOY!!
