MetConRx – Metabolic Conditioning

TrainRx Performance Programming

Endurance, Functional Fitness

Coach

Rick Gorrell

About the Program

MetConRx is designed to push your engine, elevate your endurance, and sharpen your overall performance. Designed for all levels, the programs on this membership strategically combine high intensity sprint intervals, steady state Zone 2 cardio, or functional fitness based WODs to help you develop serious work capacity.

Programming Focus:

✔️High Intensity Sprint Intervals - Short bursts of max effort to improve speed, power, burn calories, boost metabolism, and build mental toughness

✔️Steady State Zone 2 Cardio - Low intensity, longer-duration training designed to build your aerobic base, improve recovery, and support fat loss

✔️Functional Fitness Based WODs - Classic WODs that utilize bodyweight, dumbbells, and more, perfect for building grit and real world endurance.

Program Highlights:

💥 Boost Work Capacity - train your body to handle more volume, more effort, and more intensity

💥 Versatile & Engaging - no more boring cardio, every session brings variety, challenge, and purpose

💥 Supports All Training Goals - whether your focus is strength, performance, or body composition, the addition of cardio/conditioning will complement your goal

👉 Sign up today and start building your engine.

$25 / mo

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Cardio WOD

Combine weekly Steady State/Zone 2 work + High Intensity Sprint Intervals to build work capacity, improve endurance, and support fat loss.

Functional Fitness WOD

Class Functional Fitness WODs - AMRAPs, EMOMs, Intervals, Chippers, & more, all packed into a daily 30 minute high intensity workout.

BONUS PROGRAM - Limited Equipment WOD

All of your favorite classic Functional Fitness WODs without the need for a decked out gym. This program only requires dumbbells and access to a jump rope.

Features

Direct access to your coach (Rick Gorrell)

You have a direct line of contact through the app to chat with me (Rick) about anything you need.

Programming 7 days per week

Each training week includes 5 training days + 2 rest days.

Exercise Video Guidance

Demo videos are provided to ensure you are moving correctly through every rep you perform.

Detailed Daily Workout Explanations

Training stimulus, format instructions, workout details, and more are provided for every single workout on each program.

Committed Teammates

Train with a driven community who will always be pushing you to perform your best!

Delivered through TrainHeroic

Track results, follow progress, and crush every workout on the TrainHeroic App.

Equipment

Required

Dumbbells or Kettlebells // Airbike // Rower // Jump Rope

Recommended

Barbell // Weight Plates // Pull Up Bar // Plyo Box

Sample Week

I will write fresh programming weekly. You’ll get notifications when they’re ready

Sunday

Cardio WOD

Option 1: Airbike

EMOM x 30:00 Minutes; At Sustained Effort 0:30-0:40 Seconds: Airbike

Option 2: Rower

EMOM x 30:00 Minutes; At Sustained Effort 0:30-0:40 Seconds: Row

Option 3: Run (Treadmill / Track)

EMOM x 30:00 Minutes; At Sustained Effort 0:30-0:40 Seconds: Run

Monday

Cardio WOD

Option 1: Airbike

Every 2:00 Minutes x 10 Sets; At 90% (+) Max Effort 0:10-0:15 Seconds: Sprint

Option 2: Rower

Every 2:00 Minutes x 10 Sets; At 90% (+) Max Effort 0:10-0:15 Seconds: Sprint

Option 3: Sprint (Treadmill / Track)

Every 2:00 Minutes x 10 Sets; At 90% (+) Max Effort 0:10-0:15 Seconds: Sprint

Tuesday

Cardio WOD

Option 1: Airbike

Every 2:00 Minutes x 9 Sets; At Sustained Effort 20/14 Calories

Option 2: Rower

Every 2:00 Minutes x 9 Sets; At Sustained Effort 30/24 Calories

Option 3: Run (Treadmill / Track)

Every 2:00 Minutes x 9 Sets; At Sustained Effort 400m Run

Wednesday

Functional Fitness WOD

AMRAP: Weighted

RX: 12:00 Minutes; AMRAP; At Sustained Effort 3 Power Clean; 135/75 lb 5 Front Squat; 135/75 lb 7 Shoulder to Overhead; 135/75 lb

For Time: Monostructural

RX: For Time; At Sustained Effort; 12:00 Minute Time Cap 2,000m Run

Thursday

Functional Fitness WOD

Chipper: Gymnastic + Weighted

RX: For Time; At Sustained Effort; 9:00 Minute Time Cap 15-12-9 Reps; Bar Facing Burpee Power Clean to Overhead; 135/75 lb

AMRAP: Weighted + Gymnastic + Monostructural

RX: 12:00 Minutes; AMRAP; At Sustained Effort 7 Dual DB Box Step Over; 50/30 lb per Hand 10 Pull Up; Kipping or Strict 10/8 Calories Airbike

Friday

Limited Equipment - Functional Fitness WOD

For Time: Monostructural + Weighted + Gymnastic

RX: 5 Sets; For Time; At Sustained Effort; 18:00 Minute Time Cap 50 Double Unders 10 Single Arm DB Hang Power Clean to Overhead/Side; 50/30 lb 10 Lateral Burpee Over Dumbbells

Chipper: Weighted + Monostructural

RX: For Time; At Sustained Effort; 9:00 Minute Time Cap 30 Dual DB Deadlift; 70/50 lb per Hand 30m Dual DB Front Rack Walking Lunge (40 Steps); 50/30 lb per Hand 60m Dual DB Farmer's Carry (80 Steps) 200m Run

Saturday

Limited Equipment - Functional Fitness WOD

Chipper: Weighted + Monostructural

RX: For Time; At Sustained Effort; 9:00 Minute Time Cap 30 Dual DB Power Snatch; 50/30 lb per Hand 300 Double Unders

AMRAP: Gymnastic + Weighted

RX: 18:00 Minutes; AMRAP; At Sustained Effort 7 Lateral Burpee Over Dumbbells 7 Sit Up 15m Dual DB Front Rack Walking Lunge (20 Steps); 50/30 lb per Hand

Coach

More from TrainRx Performance Programming

Rick Gorrell

Owner - TrainRx Performance Programming: Certified Functional Strength & Conditioning Coach with 10 years experience training/coaching on and off the gym floor.

Your Results Matter Most.

The results you see from your training are a direct reflection of my ability as a coach and trainer. I take writing this program very seriously, and will always go above and beyond to provide you with the best possible training I can provide.

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FAQs

Who is this program for?

MetConRx is designed for anyone looking to gain a competitive edge in their cardio/conditioning - this program is designed to help anyone build work capacity and improve their overall endurance.

Does this membership include strength training?

No. This program is based 100% on conditioning, you will not find any strength related training on any of the programs under this membership.

How do I combine MetConRx with my strength training routine?

The conditioning programs found on MetConRx can be used as "finishers" or additional training for after strength workouts or added into your weekly routine on days that you are not lifting weights.

The Proof