Metabolic Conditioning Workout

Metabolic conditioning (metcon) has been hugely popular through the community and sport of functional training. Metcon abbreviation is used to describe a fast paced, workout of the day to make you vomit.

The two areas of athletic development in a metcon is muscular strength and cardiorespiratory. Many opinions relating around fitness highlights high intensity training (HIIT) benefits as weight loss and muscular strength in one workout.

A definition generated by (Arthur Jones,1975 of the athletic journal magazine) discusses the ability to work at a high-level intensity for a long period of time.
*To design a METCON these 5 steps below will ensure the correct method is used and results will be achieved:

1. High intensity
2. Rest – included as intervals i.e. 30s rest between each round (dependent on fitness)
3. In 1 round – Upper body exercise, lower body exercise, total body exercise
4. 15- 20 minute maximum
5. Aim to add each exercise with weights to benefit ‘muscular strength’

UPPER BODY METCON
- Body weight Bench Press : max reps

21-15-9 (rep range)
Press Ups
Pull Ups

Repeat each round starting at the body weight bench press.
Score= Time Completed each round
5 rounds.

TOTAL BODY METCON
20-minute Time Cap

400m Row
15 Deadlifts 60kg/30kg
15 Box Jumps
15 DB Walking Lunges 22.5/15
(8 Rounds)

Alasdair Hamilton
MSc Sport and Exercise Physiology, BSc Sport and Exercise Science
instagram: @alasdairhamilton