The metcon thread

the drifter · 14-07-2010 3:51pm #1

It would appear that a good few of us are using metcon in our training these days. So im going to start this thread so people can list some of the ones they do or look for ones to try.I know this is similar to the home workout thread but some of the metcons do require a gym or a decent level of equipment.

there is a list of the some of the crossfit ones here Crossfit

but im sure there are 100's more people use so come on lets hear them.

ill start with one ragg suggested to me the other day

10 pushups
10 kettle bell swings
on the minute for as many rounds as possible

d'Oracle · 14-07-2010 3:56pm

Hill sprints.
Sandbag sprints.

Sandbag hill sprints.

Am I doin it right?

columok · 14-07-2010 4:04pm

I'm a big fan of Freddy's Revenge

5 rounds for time of:
5 Anyway Overhead 82.5kg
10 burpees.

Rough!

G86 · 14-07-2010 4:14pm

Great idea! I get a some of mine from these 2 sites aswell : www.cfcwod.blogspot.com and www.wodclub.com. Oh and I'm doing this one today:

Kelly
400m run
30 Box Hops
30 Wall Balls
x5

Transform · 14-07-2010 10:14pm

mine today was -

start the clock and do 3 squat cleans (70kg) and 6 chest to bar pull ups do a round of that every minute for 8mins.

Did 30 push presses with 70kg in 2.43mins before this also

Sitric · 14-07-2010 10:28pm

Hi, not exactly sure what is considered a metcon and what is not but this is something a friend and I have been doing on sunday mornings for a bit

8 - 10 pull ups
10 burpees
15 squats

400 m run

8 - 10 pull ups
10 toes to bar
10 dips
20 lunges

400 m run

8 - 10 pull ups
10 push ups
15 squats

400 m run

Reapeat until we have run 10 x 400m

Good workout, by the third round I usually feel like ****e, gets better as you get closer to the end!

Mellor · 15-07-2010 5:58am

Here's the one I made up;

Dips x 5-10
Burpees x 5-10
Clean and jerk x 5-10
Short Sprint with tire flip x 5-10

Each set reduce the reps by 1

gavkm27 · 15-07-2010 6:42am

5 pull ups
10 push ups
15 bodyweight squats
20 mins,see how many rounds you can do
simple but a killer!

Colm_OReilly · 15-07-2010 8:39am

Hi, not exactly sure what is considered a metcon and what is not but this is something a friend and I have been doing on sunday mornings for a bit

We use the term "Metcon" at CFI to describe any workout we do that's scored or timed, and to distinguish it from "Cardio" which people tend to assume is steady state aerobic activity (running, rowing, cycling, crosstrainer, etc).

"Metcons" as described this way is a workout used to develop overall general physical capacity and usually uses mixed modes of training (e.g. Weighted Front Squats coupled with Pull Ups)

It's an imperfect definition at that but that's how we use it.

Hope this helps,
Colm

Transform · 15-07-2010 1:51pm

video of said workout metcon -

https://www.youtube.com/watch?v=tjydShMXnyc

reduce the weight on cleans or even do power cleans if you needed to scale and same goes for doing normal pull ups instead of chest to bar

Magic Eight Ball · 15-07-2010 4:23pm

Cleans
Deadlifts
Ring push ups
10-19-8-7-6-5-4-3-2-1
__
5 pullup
10 deadlift bodyweight
15 ring dips
-5 rounds
__
Hanging leg rises
Ring dips
400m run / row
21-18-15 12-9
__
Kb swings and burpees 30 reps each
X 3 rounds
__
“Filthy Fifties”
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 16kg (12kg)
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 20kg (15kg)
50 Back extensions
50 Wall ball shots, 10kg (6kg)
50 Burpees
50 Double unders
__
4 rounds for time
10 deadlift (bodyweight)
20 burpees
250m row
__
STRENGTH :
Deadlift
3 3 3 3 3
max ring push ups between sets
30 – 20 – 10
__
100kg deadlift 21-15-9 /row 750 – 500 – 250
__
7 pull-ups / 7 thrusters / 7 ring dips / 7 burpees -5rounds
3 rounds
__
max Chin-ups
max Ring Dips
(3 - 5 rounds) rest 3mins between sets
__
8-6-4 reps;
Deadlifts @ 150kg
Thruster @ 60kg
GHD Sit-ups
10 Minutes AMRAP
__
10 burpees, 1 pullup
9 burpees, 2 pullups
8 burpees, 3 pullups
7 burpees, 4 pullups
6 burpees, 5 pullups
5 burpees, 6 pullups
4 burpees, 7 pullups
3 burpees, 8 pullups
2 burpees, 9 pullups
1 burpee, 10 pullups
__
21-15-9 body weight bench press
pull-ups
__
For time:
10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1.
Clean 40kg
Toes to bar.
__
3 Rounds for time:
15 OHS 30kg
10 Burpees
__
As many rounds as possible in 5 minutes:
4 Ring Dips
8 KB Swings 24kgs
__
10,9,8,7,6,5,4,3,2,1
Front Squat, 70Kg
Burpee Pull Ups

There's more in my log.

the drifter · 15-07-2010 4:37pm

10,9,8,7,6,5,4,3,2,1
Front Squat, 70Kg
Burpee Pull Ups

ill be having me some of that tomorrow....

Edwardius · 15-07-2010 5:23pm

You'll be having some sadness too!

David Jones · 15-07-2010 6:46pm

30 Burpees
20 KB swings
25 Burpees
25 KB swings
20 Burpees
30 KB swings
15 Burpees
35 KB swings
10 Burpees
40 KB swings
5 Burpees
45 Swings

10 Chins
10 Push ups
10 Squats
10 Tyre flips (200lb+ tyre)
10 sledgehammers on to tyre
9,8,7,6,5,4,3,2,1,

Transform · 15-07-2010 9:00pm

ohh like the tyre flips

the drifter · 15-07-2010 9:21pm

second on that....need tyre and a sledge...ill add them onto my list...will have my prowler and kegs soon.

cardio,shoot me · 15-07-2010 10:39pm

this thread reeks of fitness.....

the drifter · 15-07-2010 10:55pm

cardio,shoot me wrote: »

this thread reeks of fitness.....

holy crap! did i post this in the "Fitness Forum"....

gymbunny2010 · 16-07-2010 12:40pm

Great thread - I'm going to give one of these a go later today!

d'Oracle · 16-07-2010 1:01pm

I like this one.

As many rounds as possible in 15 min

3 Dips
6 KB Swings
9 Squats.

Or

Up and down Bleep test.
(will be familiar to rugby players)

Up and down is
1) Start on your belly.
2) Get up
3) Sprint (20m or so, obviously more if you like)
4) Plant turn
5) Sprawl
6) repeat

Bit like a burpee but with a sprint instead of a jump.

Bleep test: Running clock: one rep the first min, two the second, and so on till you can't make the reps.

gavkm27 · 16-07-2010 2:10pm

I'm 6 weeks out from doing ''Linda''
holy **** it will be torture

Deadlift BW x 1.5 (112.5kg)
Bench BW (75kg)
Squat Clean .75 of BW (55kg)

10,9,8,7,6,5,4,3,2,1

Aiming to get it under 20 mins,world standard is anything under 15mins
The bench is the hardest touching the chest everytime!

the drifter · 16-07-2010 2:49pm

gavkm27 wrote: »

I'm 6 weeks out from doing ''Linda''
holy **** it will be torture

Deadlift BW x 1.5 (112.5kg)
Bench BW (75kg)
Squat Clean .75 of BW (55kg)

10,9,8,7,6,5,4,3,2,1

Aiming to get it under 20 mins,world standard is anything under 15mins
The bench is the hardest touching the chest everytime!

good look with that!

Magic Eight Ball · 16-07-2010 3:14pm

'Linda' isn't all that bad. I did it a few months back. I'd take it anyday over 'Fran'.

Molly · 16-07-2010 11:56pm

Nice little bodyweight one I did today

10 rounds of
10 Air Squats
10 Sit ups
10 Ring Dips
10 Pull ups

gavkm27 · 17-07-2010 5:44am

Magic Eight Ball wrote: »

'Linda' isn't all that bad. I did it a few months back. I'd take it anyday over 'Fran'.

My thinking would be quite the opposite!:D

d'Oracle · 17-07-2010 11:38pm

Franley hasn't come up.

21-15-9
Burpees
Airsquats

Transform · 18-07-2010 2:38pm

Magic Eight Ball wrote: »

'Linda' isn't all that bad. I did it a few months back. I'd take it anyday over 'Fran'.

agreed

cardio,shoot me · 18-07-2010 3:20pm

im thinking of doing :

10 tyre flips
10 box jumps (18 inch box)
10 burpees or jumping jacks.

5 rounds for time.

d'Oracle · 18-07-2010 3:59pm

cardio,shoot me wrote: »

im thinking of doing :

10 tyre flips
10 box jumps (18 inch box)
10 burpees or jumping jacks.

5 rounds for time.

Do the burpees.
Jumping jacks aren't hard.

Or, for additional mentalism, make it a double with flips & Burpee-box jumps.
Ah?

the drifter · 18-07-2010 4:14pm

today

50 24 in box jumps
50 pushups
50 situps
50 20kg bell swings
50 leg raises

just under 12 minutes of hell

the drifter · 18-07-2010 4:21pm

cardio,shoot me wrote: »

im thinking of doing :

10 tyre flips
10 box jumps (18 inch box)
10 burpees or jumping jacks.

5 rounds for time.

ohhh so you want to come play now....:D

The metcon thread

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