Metcons

Metabolic conditioning or “Metcon” for short is a popular term used to describe a workout involving repeated and/or sustained high-intensity exercises, usually involving weight lifting movements, with short rest periods in order to burn fat or create a “conditioning” effect.

Weights are listed as (155, 105). The first weight is the adult male weight and the second weight is the adult female weight. Scaled lower numbers are listed below workout as L3, L2, and L1.

Simple man

For time:
15-10-5
Power Cleans (155,105)
Front Squat (155, 105)

L3: (135,95)
L2: (115,75)
L1: (95, 65)

9:00 Cap

Heart Breaker

AMRAP 8 minutes
15 Push Press (115,75)
15 SDHP (115,75)

L3: (95, 65)
L2: (75, 55)
L1: (65, 45)

Timebomb

In 12:00
50 Wallballs (20,14)
40 Burpees over the bar
30 Deadlifts (275, 185)
Remaining time AMRAP: Wallballs

score is total reps in 12:00

L3: (225,155)
L2: (14,10) (165,115)
L1: (10,8) (135,95)

Jumanji

AMRAP 15 Minutes
20 Hang Power Cleans (95,65)
20 Thrusters (95,65)
20 Burpees

L3: (75,55)
L2: (65,45)
L1: (Empty Bar) (10 reps per movement)

Barn Burner

For time:
40 Power Cleans (115,75)
30 Thrusters (115,75)

10:00 Time Cap

L3: (95,65)
L2: (75,55)
L1: (75,55) 25 reps of each

GAMEDAY

For total time:
30 Front Squats (155,105)
30 Lateral Burpees over bar
Rest 5:00
30 Power Cleans (155,105)
30 Lateral Burpees

L3: (135,95)
L2: (115,75)
L1: (Goblet Squats) (135,95 Deadlifts for Power Cleans) (Regular Burpees)

Elvis

For time:
30 Squat Cleans (185, 125)

Rx+: (225,145)
L3: (155,105)
L2: (135,95)
L1: (95,65)
10:00 Time Cap

ThunderStruck

For time:
21 Squat Clean Thrusters (155,105)
42 Bar Facing Burpees

Rx+: (185,125)
L3: (135,95)
L2: (115,75)

L1 Metcon:
For time:
- 30 Thrusters (95,65)
- 30 Burpees

Chuck Taylor

AMRAP 8:
10 Deadlifts (225,155)
10 Burpees

L3: (185,125)
L2: (155,105)
L1: (135,95)

Score total round + reps
(ex: 4 + 5)

Full Speed

For time:
21-15-9
Power Cleans (135,95)
Bar Facing Burpees

9:00 Time Cap

L3: (115,75)
L2: (95,65)
L1: (75,55) (Burpees)

batwings

For time:
30 Calorie Bike
30 Deadlifts (225,155)
30 Lateral Burpees

9:00 Time Cap

L3: (185,125)
L2: (155,105)
L1: (60s Max Cals on Bike) (135,95) (Regular Burpees or Squat Thrusts)

*Alternate Scaling
Bike = 45 Calorie Row or 30 Cal Ski Erg or 400m Run

southie

For time:

45 Deadlifts (155,105)
30 Hang Power Cleans (155,105)
15 Squat Cleans (155,105)

10:00 Time Cap

L3: (135,105)
L2: (115,75)
L1: (95,65)

Beginner Option:
AMRAP 8
8 Deadlifts (135,95)
8 Goblet Squats (53,35)
8 Squat Thrusts

Quick and Dirty

For time, 21-18-15-12-9-6-3 Reps of:
SDHP (75,55)
Push Press (75,55)

8:00 Time Cap

L3: (65,45)
L2: (55,35)
L1: (45,25)

Redlight

3 Rounds for time:
12 Thrusters (135,95)
9 Burpee Box Jumps (30,24)

8:00 Time Cap

L3: (115,75)
L2: (95,65)
L1: (75,55)

Blue Steel

21-15-9 For time:
Deadlifts (225,155)
Wallballs (20,14)
HSPU

12:00 Time Cap

Rx+: (30,20) (Strict HSPU)
L3: (185,125)
L2: (155,105) (Push-ups)
L1: (135,95) (Box Push-ups)

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