Metcon Workout - Macho Man (EMOM)

Total Time - 30 min (including warm-up)

Workout Synopsis:

This Metcon workout called "Macho Man" is a combination of power cleans, front squats, and jerks done every minute on the minute for 20 minutes.  A great full 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. This is normally done until you can no longer complete a minute, but in this version, lower the weight and try and complete 20 minutes.

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 - The only rest is when you complete the required work within the minute and wait for the next minute to start.

Workout

Warm-Up (10 Minutes)

3 sets with empty bar

3 Power Cleans

3 Front Squats

3 Push Press

3 sets at a lower weight

3 Power Cleans

3 Front Squats

3 Push Press

Workout (20 Minutes)

EMOM (every minute on the minute)

1 Round:

3 Power Cleans

3 Front Squats

3 Jerks

Complete

Complete the required workout each minute, if you need to take a minute off that is ok. This will be challenging.

Workout Notes

Choose a weight, that the first 5 rounds are doable.

This should get difficult prior to 10 rounds.

Rounds are expected to be very difficult and failure is expected, if it remains easy increase the weight next time.

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