GritLab Metcon
GritLab
Functional Fitness, General FitnessGritLab Metcon is designed for busy professionals, the weekend warrior and everyday people who want high-energy, time-efficient workouts that actually move the needle.
If you’re tired of cookie-cutter routines that lack structure or intensity, this program is for you. GritLab Metcon blends functional strength training, conditioning, and gymnastics into focused sessions that build lean muscle, improve endurance, and enhance overall athleticism-without spending hours in the gym.
Each week follows a strategic rhythm to develop both power and capacity, keeping things fresh without sacrificing consistency. The sessions are challenging but scalable, so you can push hard no matter your current fitness level.
This isn’t random circuits or burnout-style training. GritLab Metcon is intelligently programmed to help you train smarter, not harder–delivering sustainable results that build over time.
Why choose this over another program? Because GritLab Metcon respects your time, understands your goals, and is crafted by a coach with a decade of experience in functional training, sports performance, and strength development.
You’ll train with intent, recover with purpose, and see progress that sticks.
A
Front Squat
3, 3, 3, 1, 1, 1
Conditioning
B
GL WOD #12
RX 5 Rounds for time 30 KB Swings #70/55 20 KB Russian Twist 10 Banded Push-ups Scale 5 rounds for time 30 KB Swings 55/35 20 KB Toe Touches 10 Hands Elevated On Bench Push ups
C
DB Reverse Lunge (Front Foot Elevated)
2 x 8
Prep
A
Snatch 1 Warm-Up
Bike 3:00-5:00 then Steady through: 10 Empty Bar Muscle Snatch 10 OHS w/ :01 pause in bottom add light weight 8 Snatch Lift-off w/ :02 pause at knee 8 Tall Snatch add light weight 2 sets of Hang Power Snatch
B
Hang Power Snatch
6 x 3 @ 75 %
Conditioning
C
GL WOD #15
RX 15 min AMRAP 10 Sand bag toss #150/100 25/20 Cal bike Scale 15 minute AMRAP 10 Sand bag toss #100/50 20/15 Cal Bike Sub: If you do not have a sand bag. Sub to power cleans @155/115 RX or #115/85 for scale
A
Banded Back Squat
5 x 5 @ 50 %
Conditioning
B
GL WOD #21
RX 5 rounds for time 10-9-8-7-6 DB Hang Power cleans #50/35 2:00 Row Scale 5 Rounds for time DB Hang Power Cleans #35/20 1:30 Row
C
Banded Pull Aparts
1 x MAX
A
Push Press
1 x 3
Conditioning
B
GL WOD 176
RX 5 rounds for time 25/15 Deficit Push-Ups 50 Double Unders Scale 5 rounds for time 20/10 Push-Ups 50 Single Unders *Simple, yet effective. The jump rope sets are within reach of being able to do a couple rounds unbroken, challenge yourself :)
C
Tate Press
3 x 12
Circuit
A
RX For time 50-40-30-20-10 Cal bike 10-20-30-40-50 DB step ups #50/35 Scale For time 40-30-20-10-5 Cal Bike 5-10-15-20-25 DB Step Up #35/15 *Dumbbell can be held in goblet position or on top of shoulder. ** The step up alternate legs each step
B
Toes to Bar
5 x 10
Kyle Zulon
"I’m Kyle Zulon, aka Coach ZU, founder of GritLab. With a Master’s in Exercise & Sport Science and 10+ years of coaching, I help others build strength, endurance, and resilience. As a CSCS-certified coach with the NSCA and CrossFit L1 coach, I create efficient, no-nonsense training programs that deliver results. Join GritLab and train with purpose!"
If you want to feel strong, move better, and enjoy your workouts again—this is it. GritLab Metcon brings the energy, the structure, and the challenge. You bring the effort. Let’s go!
Start My 7-Day Free Trial
Manny Gonzalez
Recreational Lifter
Verified Athlete""I've hit weights I thought were physically impossible for me with his coaching. I've exceeded every goal I've set, and even the goals I laughed at. The best part? All injury-free. Science-backed, data-driven, intuitive coaching that has never steered me wrong. I've found my coach for life""
Shane Turner
Fitness Enthusiast
Verified Athlete""After years of lifting, this is hands down the best programming I’ve followed. The gradual gains, minimal aches/pains, and excitement to work out make it sustainable and effective. I’ve added 20# to my squat, 15# to my deadlift, and I’m on track for 15# more on my bench. Smart, solid results!""
When you join a team you’re getting more than programming, you’re joining an online community.
GritLab Metcon
GritLab Metcon
GritLab Metcon
