Metcon Workout - KB Snatches and KB Squats

Total Time - 25 min (including warm-up)

Workout Synopsis:

A great full body workout that is a metabolic conditioning workout between resistance and cardio training. This workout is a combination of upper body snatches and high volume squats. This is to be completed as quickly as possible.

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 controlled pace

6 KB Snatches (3 per arm)

10 Air Squats

Workout (10 Minutes)

As Quickly As Possible

10 KB Snatches (5 with R and 5 with L)

30 KB Squats

10 KB Snatches (5 with R and 5 with L)

25 KB Squats

10 KB Snatches (5 with R and 5 with L)

20 KB Squats

10 KB Snatches (5 with R and 5 with L)

15 KB Squats

10 KB Snatches (5 with R and 5 with L)

10 KB Squats

Complete

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

Workout Notes

Complete workout as quickly as possible and rest as needed.

KB is 24 kg or 52 lbs, KB weight can be reduced to complete snatches unbroken

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