To get a feel for what a true metcon is, we’ve prepared a small helping of workouts for you here. These energy-sucks are put together with the steps from above. You are welcome to freestyle a little bit, swapping exercises in and out to meet your level of conditioning (or to work around injuries).
Tabata Method: Perform 20 seconds of kettlebell swings, rest 10 seconds and then repeat for 8 total rounds.
30 On/30 Off: Perform as many burpees as possible in 30 seconds and then rest for 30 seconds. Repeat this sequence for six total rounds.
Circuit Training: Perform 10 reps of the following exercises with minimal to no rest between each exercise:
–Perform 5 total rounds resting 1-2 minutes between each round.
For more training info from Justin Grinnell, CSCS, you can go to www.justingrinnell.com, or visit his gym’s website at www.mystateoffitness.com, his Facebook page, or check him out on Twitter.