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What is metabolic conditioning? These are workouts geared towards increasing your metabolism through high intensity workouts. High intensity interval training (HIIT) is one of the most common forms of metcon training. In these workouts, you may find circuit training, compound movements, plyometrics, and cardio-based exercises or drills. 

NOTE: Although these workouts are labeled for beginners, intermediate, and advanced lifters; its created assuming you have healthy movement patterns and range of motion (with no muscular compensations, joint/ muscle pain, injuries, or exercise limitations). Although the workouts themselves may be progressed from beginner to advanced workouts, if you have improper movements, these exercises may be dangerous to perform.

 

If you want a complete training program based on your specific goals, movement patterns, lifestyle, and are set up in training progressions, sign up for personalized coaching here.

BEGINNER METCON WORKOUTS

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EQUIPMENT NEEDED:

  • BATTLEROPE 
  • 2 KETTLEBELLS
  • BARBELL
  • STATIONARY BIKE 

 

ABOUT THIS WORKOUT:

For the down & backs, you’ll want to make enough space to walk about 15 steps from one side of the room and about 15 steps back. With the 50 battlerope waves, you should count each time both sides of the rope hit the ground as 1. Your stationary bike at the end of the round should be the icing on top of your hell in this workout. Treat this as 3 minutes of HIIT. This is where, if I’m not there to kick your ass, you’re expected to go all in and pretend I am. You can do the intervals however you’d like. An example would be 30:30 of high and low intensity; 30:30:30 low/medium/high; 45:20; low/high. This is up to you, but its important you push hard when you want to give up here. At the end of each round, give yourself 2-5 minutes of recovery before you move on to the next round.

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EQUIPMENT NEEDED:

  • BOSU BALL
  • SLAM BALL / WALL BALL
  • BOXING GLOVES & PADS
  • TREADMILL (OR INCLINE HILL IF DONE OUTSIDE)

 

ABOUT THIS WORKOUT:

This workout is to be completed with a partner. Grab a friend and kick some ass together, but for real, put on those boxing gloves! For the medicine ball pass & side shuffles, your partner will stand still tossing the medicine ball / slam ball / wall ball back to you while you shuffle from side to side in front of them. You’ll shuffle about 6 times to each side, while you consistently catch & toss the medicine ball to them. Once you’ve tossed it back to them 15 times, you two will switch and you’ll be the one passing it back to them. For the 30 hits of boxing drills, you can do whichever combos you’re most comfortable with doing. Because these are beginner workouts, you can try the most common moves: jab & right cross! Once you’ve hit, switch with your partner and let them take their 30 hits on the pads! After the round, take 1-3 minutes to recover and repeat.

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EQUIPMENT NEEDED:

  • KETTLEBELL
  • ASSISTED PULL UP BANDS
  • ROWING MACHINE

 

ABOUT THIS WORKOUT:

For the 50 mountain climbers, make sure to do 50 on each leg. When you get to the end with the rowing machine, challenge yourself to row further (in meters) each round. For round 1, aim to get over 500 meters and then even further each time! This is where you shouldn’t be pushing yourself to go even harder than you did in the actual workout. Once you’re finished, rest for about 3 minutes and go on to the next round.

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EQUIPMENT NEEDED:

  • KETTLEBELL
  • TRX
  • DUMBBELLS
  • STACKABLE STEPS OR BENCH
  • OPTION: MEDICINE BALL

 

ABOUT THIS WORKOUT:

For the Russian twists with overhead crunch, you can use a medicine ball (or dumbbell) for additional resistance & challenge, but you may also choose to complete the workout with bodyweight. At the end of this workout, rest for 1-3 minutes and complete the next round.

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EQUIPMENT NEEDED:

  • KETTLEBELL
  • ASSISTED PULL UP BANDS

 

ABOUT THIS WORKOUT:

This workout will be done in supersets rather than in circuit form. This means you’ll complete 2 exercises together as one set before resting.

 

For example, for the first round of exercises, (SET 1) you’ll perform 12 kettlebell thrusters and immediately go right into 15 kettlebell swings. You’ll take about 30 seconds of rest between sets. For SET 2 of the first exercises, you’ll perform 10 kettlebell thrusters and immediately go into 15 kettlebell swings. Rest 30. For SET 3, you’ll perform 8 kettlebell thrusters and immediately go into 15 kettlebell swings. Rest 30. Then move onto the next set of exercises and follow this same format.

 

Modifications for the push ups would be to drop into knee push ups or incline push ups (from a bench or stackable steps).

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EQUIPMENT NEEDED:

  • AGILITY LADDER
  • WALL BALL / SLAM BALL
  • OPTION: MEDICINE BALL

 

ABOUT THIS WORKOUT:

This workout contains some more agility-based exercises to mix things up in your cardio routine. For the in-out ladder drill, you’ll go down and back two times to complete the first exercise. For the hand ladder drill, you’ll only go down, complete the 5 burpees, and then you’ll go back and complete 5 more burpees. At the end of the workout, you’ll rest for 1-3 minutes before moving on to the next round.

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EQUIPMENT NEEDED:

  • KETTLEBELL
  • MEDICINE BALL
  • DUMBBELLS
  • TRX

 

ABOUT THIS WORKOUT:

This workout is primarily based on weight training and less cardio-based exercises, while still keeping your heart rate up through circuit training. For the kettlebell single arm rows, be sure that you hit 10 reps on each side before moving onto your Russian twists. Rest for about 1-3 minutes before moving onto the next round.

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EQUIPMENT NEEDED:

  • TRX
  • BENCH OR STACKABLE STEPS
  • WALL BALL / SLAM BALL
  • OPTION: MEDICINE BALL

 

ABOUT THIS WORKOUT:

This workout is set up as a superset rather than a circuit. Perform the two exercises together as one set before resting for 30 seconds. For example, complete 12 reps of TRX rows and then 20 Russian twists immediately after. Rest 30 seconds. You’ll do this a total of 3 times before moving on to the next exercises.