GritLab Metcon

GritLab

Functional Fitness, General Fitness
Coach
Kyle Zulon

GritLab 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.

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Build Strength + Conditioning Together
Each session combines functional strength and conditioning in a structured, sustainable way. You’ll build muscle, increase endurance, and boost overall fitness—without burning out.
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Scalable for Any Fitness Level
Every workout includes built-in scaling options. Whether you’re just getting back into training or looking to push your limits, you’ll always have a version that meets you where you are.
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Mental Edge & Grit Development
Each workout challenges more than just your body—it sharpens your mindset. Build discipline, resilience, and the confidence that comes from doing hard things consistently.
Features
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Access to your coaches
Through workout session comments and periodic Q&A's with coach.
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Programming 5 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Committed Teammates
A vibrant community that will keep you pushing to unlock your best
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, and keep you going longer, all through an app.
Equipment
Required
Box Style Gym Equipment
Recommended
Ski Erg // Prowler // Specialty Bars // Weight Vest
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
2025-4-21

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

Monday
2025-4-22

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

Wednesday
2025-4-24

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

Thursday
2025-4-25

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

Friday
2025-4-26

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

Coach
coach-avatar 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!"

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Let’s Get After It!

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
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FAQs
How Many Days Per Week Is The Programming?
This is a 5-day-per-week program, with under 1-hour workouts. Days can be shifted around on your app's calendar if you need to workout on certain days or follow at your own pace.
What If I Don't Have Access To Certain Equipment?
That is fine! Thankfully, Train Heroic allows you to easily swap out an exercise for a different one based on equipment availability. I will also provide alternatives if we are utilizing equipment that might not be "common," but most equipment in a home gym will be enough for this program.
How Do I Receive The Program?
I've partnered with TrainHeroic to deliver each training session and our entire community through an app. You'll get a welcome email where you'll find a link to download the app and to log into your account.
Is There a Long Term Commitment?
Nope. You'll pay for a month at a time and you can cancel anytime. And, your first 7 days are on me!
The Proof
verified-athlete-avatar 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""

verified-athlete-avatar 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!""

Join Your Virtual Gym

When you join a team you’re getting more than programming, you’re joining an online community.

GritLab Metcon
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GritLab Metcon
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GritLab Metcon
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