Metcon Workout - Full Body Quick Hitter

Total Time - 20 min (including warm-up)

Workout Synopsis:

This is a quick total body workout that is a metabolic conditioning workout between resistance and cardio training. This can be adjusted to be more difficult or less difficult depending on your physical fitness.

Metcon - A Metcon or metabolic conditioning work out is and exercise routine that involves both aerobic and anaerobic systems. This incorporates moderate to high intensity anaerobic exercises done in succession with very little rest. This is similar to HIIT with similar benefits of accelerated Fat Loss and Cardiovascular Health improvements but more emphasis on resistance training vs. heart rate.

Anaerobic Training - This type of training is intense short burst movements such as weight training or jumping, that relies on stored energy rather than using oxygen to convert stored energy.

REST - Most Metcons will not have built in rest but rather you will rest when needed and for as short as possible.

Workout

Warm-Up (5 Minutes)

3 sets at a slow pace

3 Pull-Ups

5 Push-Ups

10 Squats

Workout (Approximately 15 Minutes)

5 Rounds

Pull-Ups (PL), Push-Ups (PS), Air Squats (AS), and Weighted Alternating Box Step Ups (BX)

1st Round - 10 (PU), 20 (PS), 30 (AS), 20 (BX)

2nd Round - 8 (PU), 16 (PS), 24 (AS), 16 (BX)

3rd Round - 6 (PU), 12 (PS), 18 (AS), 12 (BX)

4th Round - 4 (PU), 8 (PS), 12 (AS), 8 (BX)

5th Round - 2 (PU), 4 (PS), 6 (AS), 4 (BX)

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Complete

Mark down your TIME for the workout. Next time you attempt this workout aim to maintain or increase this speed to push that pace to challenge yourself.

Workout Notes

Complete workout as quickly as possible and rest as needed.

Each exercise can be made easier or more difficult depending on your fitness level.

Also, can be written as:

Strict Pull Ups

10-8-6-4-2

Push-Ups

20-16-12-8-4

Air Squats

30-24-18-12-6

Weighted Box Step-Ups

20-16-12-8-4

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