New

MetConRx – Metabolic Conditioning

TrainRx Performance Programming

Endurance, Functional Fitness

Coach

Rick Gorrell

Are you ready to break past your limits?

MetConRx is a cardio and mixed modal conditioning platform designed to elevate your stamina, boost your endurance, and transform your overall fitness from the ground up.

Whether you're chasing that competitive edge, a garage gym hero, or just someone looking to build real, functional endurance – MetConRx will provide you with the hard hitting conditioning that you need to elevate your work capacity.

The MetConRx platform includes 3 daily training programs that you can choose from to meet your individual needs:

• Cardio WOD

• Functional Fitness WOD

• Limited Equipment Functional Fitness WOD

Move faster, train longer, recover quicker, and dominate whatever field you're in.

Don’t just train. Train with purpose.

👉 Sign up today and start building your engine.

$20 / mo

Get MetConRx – Metabolic Conditioning

Cardio WOD

Build aerobic capacity and develop anaerobic endurance with daily Airbike / Rower / Runner cardio workouts - These workouts utilize a variety of training formats that will put your cardiovascular abilities to the test.

Functional Fitness WOD

Daily 30:00 minute "mash ups" of your favorite old school style WODs. This program is designed to pack a high intensity punch to your training routine. If you love the old school blog style WOD workout, this program is for you - The Functional Fitness WOD is perfect for the garage gym hero or for anyone looking for a short, high intensity, daily workout.

Limited Equipment Functional Fitness WOD

30:00 minutes of high intensity old school WOD Blog style workouts that only require access to a pair of dumbbells and a jump rope - Smash daily WODs in the comfort of your own home, in the hotel gym, or wherever life takes you.

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.

Get MetConRx – Metabolic Conditioning

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