The metcon thread

the drifter

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

Hill sprints.
Sandbag sprints.

Sandbag hill sprints.

Am I doin it right?

columok

I'm a big fan of Freddy's Revenge

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

Rough!

G86

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

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

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

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

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

Colm_OReilly

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

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

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

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

You'll be having some sadness too!

David Jones

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

ohh like the tyre flips

the drifter

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

cardio,shoot me

this thread reeks of fitness.....

the drifter

cardio,shoot me wrote: »

this thread reeks of fitness.....

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

gymbunny2010

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

d'Oracle

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

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

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

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

Molly

Nice little bodyweight one I did today

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

gavkm27

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

Franley hasn't come up.

21-15-9
Burpees
Airsquats

Transform

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

im thinking of doing :

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

5 rounds for time.

d'Oracle

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

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

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 drifter

I need another metcon for tonight...

was thinking

5 pullups
10 24kg bell swings
15 pushups
20 situps

but i dont think tis harsh enough :P

rjp123

this will make it harder:

5 pullups
10 burpees
15 24kg bell swings
20 pushups
25 situps

Magic Eight Ball

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 it fatboy!

Edwardius

Fairly snappy one from Ross Enamait...

5 rounds
5kb snatches L&R
5kb swings L&R
10 burpees

Choose a weight to make it fairly challenging. Looks inoffensive enough but not if you want to do it quickly.

cc87

Have fun.

G86

cc87 wrote: »

Have fun.

Legend!

cc87

Found this site just there.

http://www.wodclub.com/

Looks like you can post your times on all the different WODs and see how you compare to other people.

the drifter

cc87 wrote: »

Have fun.

ive a love hate realationship going on with you for this post...

i love you for posting it...but i hate you for killing my productivity in work tomorrow:D

cc87

the drifter wrote: »

ive a love hate realationship going on with you for this post...

i love you for posting it...but i hate you for killing my productivity in work tomorrow:D

And soon il probably be hated after some of the hard met-cons are attempted

Anything with bodyblasters in them should be outlawed

Hanley

Has pyramid Helen come up yet?

1,200m run
63 swings w/ 25kg 'bell
36 pull ups
800m run
42 swings w/ 25kg 'bell
24 pull ups
400m run
21 swings w/ 25kg 'bell
12 pull ups

Suckfest.

Tigger

i'm sorry tigger can't work today because he's dead

BossArky

Great thread.

BTW what is a burpee pullup? A burpee followed by a pull up, or something diferent?

Molly

Instead of jumping and clapping above your head you jump and do a pull up, often these are mixed grip rather then the standard pull up grip.

G86

cc87 wrote: »

Found this site just there.

http://www.wodclub.com/

Looks like you can post your times on all the different WODs and see how you compare to other people.

Yeah I'm on that, there don't seem to be that many people on it though, that's the only thing. Be cool if there was an Irish one.

Transform

doing this lots this week and last with clients - record is 10mins even with 16kg KB for the swings and farmers walk by lady in her later thirties.

https://www.youtube.com/watch?v=gyIJ5M-aaE0

size5

What components make up a metcon? Tried this one that made rowing a little more interesting

800mtr row----12 squats----12 press-ups
600 mtr row---10 squats

---

10 press ups
400 mtr row---8 squats---8 press ups
200 mtr row--6 squats---6 press ups

Just worked down that way start of week will now try to work down and back up again. Is this considered a metcon?

Is a metcon a workout in itself(i.e. just do metcon & nothing else) or is it an add on to an additional workout e.g weights session mini metcon instead of cardio at end?

Transform

what you posted could be considered a metcon - a little low on the reps for the squat and press ups but if you enjoy that then thats cool. For any metcon you need to be able to repeat the same conditions every time so you can watch for performance improvements.

So on the one you did i would time myself and just aim to improve on the time or if it was for rounds you would try to do more rounds within a set time e.g. 500m row, 20 squats and 10 press ups as many rounds as possible in 15mins.

It must be said most people would not keep doing the same metcon over and over again so borrow ideas from this thread and go from there.

A metcon can be a workout in itself e.g. after crossfit fran you are not going to be up to much.

Typically i would get clients to do 2 strength only days and 2 metcon only days if they want to train any more than that they can work on a single lift (e.g. squat, snatch, power clean) and then do a metcon after or even just some light cardio or just foam rolling it really depends on how they feel on the day.

Yesterday for example i did crossfit jackie in the morning (10mins getting ready then a 6.58min metcon) which would be good if you like your rowing -

https://www.youtube.com/watch?v=UY9qoNYwzm8

And later in the day yesterday I did a muscle up and kettlebell swing ladder i.e. 1 rep of both the first minute, 2 reps of both when the second minute comes around and keep going until you cant get the required number of reps done in 1min (i got to finish out the 6th minute).

The main thing is that there is lots of variety and you can make up your own, borrow ideas from others etc but just make sure that you repeat it with the same form every time (e.g. if doing press ups you touch your chest off the floor on every rep) and aim to make performance improvements when you can.

cc87

Was reading last night about a ladder met-con that GymJones do. They call it a breath ladder.

You pick a compound exercise, anyone you like. Do one rep, take one breath, do 2 reps, take 2 breaths.........until you take more breaths than allowed. Sounds vicious

Transform

cc87 wrote: »

Was reading last night about a ladder met-con that GymJones do. They call it a breath ladder.

You pick a compound exercise, anyone you like. Do one rep, take one breath, do 2 reps, take 2 breaths.........until you take more breaths than allowed. Sounds vicious

yes that sounds great - just pick one and go for it.

There are hundreds of options just make sure you keep progressing and stay consistent

the drifter

Transform wrote: »

The main thing is that there is lots of variety and you can make up your own, borrow ideas from others etc but just make sure that you repeat it with the same form every time (e.g. if doing press ups you touch your chest off the floor on every rep) and aim to make performance improvements when you can.

Ive been having great fun making up ones recently...

today though it was good old cindy 10 rounds in 15 minutes.....didnt have time for 20 min....the last few rounds of pullups were horrible...