Intensify your training

There are few better modes of exercise to blast calories and burn more fat than metabolic conditioning (METCON) training.

This form of exercise, popularised in CrossFit boxes around the world, consists of high intensity, short-duration work that targets multiple muscle groups and energy systems in a single session.

Types of METCON workouts:


fitness mag shop

Two or more exercises using the same implement (barbell, dumbbell, kettlebell, etc) and load performed back to back, without resting between exercises.

As the exercises are normally complex rather work to a set number of reps per exercise, not time.


Work at maximum intensity for 20 seconds rest for 10 seconds and repeat until you have completed 8 rounds.

Example: 20 seconds work, 10 seconds rest x 8 sets.


Set up a variety of stations, each with a different exercise. Perform each exercise for a specific number of reps or amount of time, with minimal rest between stations. Take a short rest once a completed section is done, repeat 3-4 times.

Perform circuits using the AM-RAP (as many reps/ rounds as possible) in a set time.


Select 2-3 exercises below to perform a Metcon ladder- start with 10 reps for the first set of each exercise (performed back to back), then work your way down all the way to one rep in the last set.

There are 10 sets per ladder. First set 10 reps, second set 9 reps, third set 8 reps, etc.

Here’s a challenging Dumbbell complex, ideal for an AMRAP Metcon workout
  1. Dumbbell snatch
  2. Mountain climbers
  3. Reverse lunge with dumbbell side raises
  4. Squat with curl
  5. Walking lunges with overhead press
  6. Renegade row
  7. Skipping
Or try this Metcon Bar Complex
  1. Squats
  2. Battle ropes
  3. Deadlifts
  4. Battle ropes
  5. Barbell rows
  6. Battle ropes
  7. Barbell thrusters
  8. Spider planks

Author: Logan Leigh Rix

Logan blends her passion and profession by working as a digital and social media marketer and content creator in the fitness, health and wellness industry. She’s also a personal trainer, former Face of Fitness finalist and Fitness Magazine featured athlete.

Leave a Reply

Your email address will not be published. Required fields are marked *