Metcon
Apex Athletes
Supplement a strength program or go all in.
Metcon is programmed to dial up your conditioning, strength, gymnastics and your lifting technique.
Scalable and progressive, there’s something for everyone
A1
Back Squat
5 x 5 @ 75 %
A2
Front Squat
5 x 5 @ 75 %
5 Rounds For Time
B
15/12 Cal CV 5 Devils Press 8 Min Time Cap 2 Mins Rest then move onto the 7 min AMRAP
7 Minute AMRAP
C
10 Double Unders + 5 Hanging Knee Raise 20 Double Unders + 10 Hanging Knee Raise 30 Double Unders + 15 Hanging Knee Raise 40 Double Unders + 20 Hanging Knee Raise etc...
D1
Strict HSPU
D2
Pull-Up
D3
Band Pull-Apart
3 x 20
A
Clean & Jerk
5 x 3
For Time
B
4 Rounds of; 20 DB Snatch 10 Toes to Bar Rest 2 Minutes 3 Rounds of; 20 MB Cleans 10 Kipping Pull Ups Rest 2 Minutes 2 Rounds of; 20 Box Jump Over 20 Cal CV 30 Minute Time Cap
C1
False Grip Ring Row
3 x 10
C2
Ring Dips
3 x 10
C3
Handstand hold
3 x 0:30
A
Overhead Squat
4 x 5
For Time
B
12-9-6 Deadlift (100/70) DB Push Press (30/22.5)
3 Rounds for Quality
C
20m MB Carry (50/30) 20m Sled Push 20m Seated Sled Pull Go as heavy as possible
A
High Hang Snatch
5 x 3
36 Minute Rolling Clock
B
1. Min 0-12; 12 Minute EMOM 2 Hang Snatch + 1 Overhead Squat @60% of 1RM Rest 3 Mins 2. Min 15-28; For Time 600m Run (Blue bridge & back) 3 D Ball over Bar 400m Run 6 D Ball over Bar 200m Run 9 D Ball Over Bar *D Ball Weight = 50/30 Rest 2 Mins Min 30-32; 2 Min AMRAP 50 Double Unders/ 100 Skips Max Wallballs Min 32-34; 2 Min AMRAP 50 Double Unders/ 100 Skips Max American KB Swings Min 34-36; 2 Min AMRAP 50 Double Unders/ 100 Skips Max Burpee Bar Touch
Amber Bellis
2nd Place Rainhill Trials
Verified Athlete"All thanks to Metcon!"
When you join a team you’re getting more than programming, you’re joining an online community.
Metcon
Metcon
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