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    Short, Intense, Heavy Metcon

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    Anonymous NO0urG
    This document provides a list of metabolic conditioning workouts (metcons) consisting of various exercises like deadlifts, squats, pullups, kettlebell swings, and burpees, often performed for time or in an AMRAP (as many rounds as possible) format. The workouts are challenging and involve complex movements performed at a high intensity with short rest periods to drive the heart rate up.

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    © All Rights Reserved
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    Short, Intense, Heavy Metcon

    Uploaded by

    Anonymous NO0urG
    1K views12 pages
    This document provides a list of metabolic conditioning workouts (metcons) consisting of various exercises like deadlifts, squats, pullups, kettlebell swings, and burpees, often performed for time or in an AMRAP (as many rounds as possible) format. The workouts are challenging and involve complex movements performed at a high intensity with short rest periods to drive the heart rate up.

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    Short, Intense, Heavy Metcon crossfit

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    This document provides a list of metabolic conditioning workouts (metcons) consisting of various exercises like deadlifts, squats, pullups, kettlebell swings, and burpees, often performed for time or in an AMRAP (as many rounds as possible) format. The workouts are challenging and involve complex movements performed at a high intensity with short rest periods to drive the heart rate up.

    Copyright:

    © All Rights Reserved
    Download as ODT, PDF, TXT or read online from Scribd
    Download as odt, pdf, or txt
    1K views12 pages

    Short, Intense, Heavy Metcon

    Uploaded by

    Anonymous NO0urG
    This document provides a list of metabolic conditioning workouts (metcons) consisting of various exercises like deadlifts, squats, pullups, kettlebell swings, and burpees, often performed for time or in an AMRAP (as many rounds as possible) format. The workouts are challenging and involve complex movements performed at a high intensity with short rest periods to drive the heart rate up.

    Copyright:

    © All Rights Reserved
    Download as ODT, PDF, TXT or read online from Scribd
    Download as odt, pdf, or txt
    of 12
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    The document describes a variety of high-intensity interval training (HIIT) workouts that incorporate exercises from different modalities like strength training, gymnastics, and cardio. The workouts are challenging and aim to push athletes' endurance and strength.

    The workouts include exercises like squats, deadlifts, kettlebell swings, pullups, pushups, rowing, sprints, and more. Both bodyweight and weighted exercises are incorporated using barbells, dumbbells and kettlebells.

    Some examples of challenging rounds/intervals described include tabata intervals, amraps (as many rounds/reps as possible in a set time), complexes with little to no rest between exercises, and EMOM (every minute on the minute) work.

    Short, Intense and Heavy Metcon

    Hard Loud Shit:


    6 rounds, 1min rest

    1 Heavy clean
    5 Heavy med ball smashes
    5 Burpees

    7-12 round

    4 Deadlift
    10 hard row

    10min AMRAP, 1min rest

    5 Front Squat (7rm )


    10 clap push-up

    10min AMRAP, 1min rest

    7 Kb Swing (70/44)
    7 Box Jumps (30'/20')
    4 rounds, individually for time:

    5 x 65lb Dumbbell Snatch (each hand)


    10 x 65lb Dumbbell Swing
    10 Burpees

    4 rounds for time:

    With weight vest


    5 Pullups
    5 Dips
    5 65lb DB Thrusters

    21-15-9 of:

    100kg deadlifts
    24" box jumps
    dips

    15-12-9 of:

    Double KB (53#) Power Cleans to


    Thrusters
    Pull-ups

    3 rds for time:

    7-HSPU's
    7-105# Thrusters
    7-105# Hang Power Cleans

    Modified Fran 15-12-9

    Barbell Thrusters 135 lbs


    Pull-Ups, 45 lbs

    3 rounds of 10 reps each of:

    Bodyweight power cleans


    35# ring dips

    5 rounds of:
    3 reps 315# deadlifts
    7 reps burpees w/15# in a backpack

    3 rounds of:

    5 reps 165 lbs thrusters


    10 pull-ups
    15 ring push-ups

    Tabata 8 minutes

    Deadlifts/Knee-to-elbow
    Overhead Squats/Double Unders
    Pull Ups/GHD Sit Ups
    Ring Dips/Row

    5 rounds:

    5-300# DL's
    12-HSPU's
    12-Pull Ups
    5-155# Thrusters

    4 rounds:

    25-Towel Pull Ups (alt hands)


    25-70# DB Swings
    25-Burpees
    25-95# SDHP

    3rounds:

    10-Pull Ups
    10-135# C&J
    10-20" Box Jumps

    3rounds:

    15-Pull Ups
    10-155# Power Cleans

    Modified Helen
    three rounds for time:

    run 400m
    21 x 70 lbs(2pood) KB swing
    12x weighted pull-up

    Modified Elizabeth
    12-9-6

    Power Clean 185 lbs


    Weighted Ring Dips 70 lbs

    Modified Diane
    15-12-9

    Deadlift (315 lbs/205 lbs)


    Handstand Push-Up

    Modified Annie

    50-40-30-20-10 Double Unders


    25-20-15-10-5 Knee-to-elbow

    Modified Karen

    75 Wallball shot, 40 lbs

    10 Slamball, 40 lbs
    farmers walk

    15 - 12 - 9 reps of:

    Weithed Pull-ups
    KB swings, 2 pood

    3-5 rounds

    rope climb
    10 row hard
    5 weighted ring dips

    3 rounds, recover fully between rounds

    10 Slamball, 40 lbs
    20 Goblet Squat
    250m sprint
    3 to 5 rounds, recover fully between rounds

    10 BW Deadlift
    10 KB swings (2poods, 70 lbs)
    10 burpee pull-ups

    10 rounds of

    15 Deadlift 135 lbs


    15 pushups

    (from the Games, a good one)


    5 rounds of:

    5 275 lbs Deadlift


    10 burpees (OH clap)

    21-15-9

    KB swings (2poods, 70 lbs)


    abs wheel on knee
    slam balls, kneeling, 40 lbs

    3 rounds for time of:

    400m sprint
    20 burpees
    NO REST

    Tabata 4x(20:10)

    farmers walk
    front squat

    3 rounds of:

    1 minute max rep weighted Push-Ups


    1 minute max rep weighted Ring Dip
    1 minute rest
    21-15-9 of:

    135 lbs Back Squat


    Ring dips

    5 ROUNDS

    5 Weighted Ring Dips, 45 lbs


    5 BW Deadlift
    5 Weighted Pull-Ups, 45 lbs

    4 rounds of:

    10 tuck jumps
    100m sprint
    15 1.5/2pood swings
    100m sprint back to the starting line
    rest

    Tabata Tuck jumps

    For time:

    200m Bear crawl with weight vest


    20 push-ups
    200m Bear crawl
    20 air squats

    21-15-9 of:

    Back squat with .75 b/w (115 lbs)


    115lbs Push-Press

    AMRAP in 15 minutes of:

    7 ring dips (sub weighted if you want)


    7 front squats (135)

    10 Rounds of
    10 BW deadlifts
    20clapping pushups

    3 rounds:

    run 200m
    12 PowerClean
    18 KB swings

    6 rounds:

    30sec Row (for max metres)


    30sec rest

    600m row
    15 dips
    15 knee-to-elbows
    300m row
    12 dips
    12 knee-to-elbows
    150m row
    9 dips
    9 knee-to-elbows

    15-12-9

    Pull-Ups
    Kb Swing 2pood
    burpees

    5 rounds of:

    5 big tire flips


    10 burpees
    5 rounds:

    250m row
    10x 2 pd swings
    10x weighted pull-ups

    21-15-9 of:
    225lbs deadlift
    pull-ups (chest to bar
    standard)

    4 rounds:

    20 x 70# db swings
    20 knees to elbows

    Animals at the Track


    This is best done at the track, although it
    could be done w/ treadmill.

    - 200m sprint
    - 200m bear crawl (inside of track)
    - 200m sandbag run
    - 400m sprint

    5 rounds for time of:

    10-135# Power Cleans


    15-Pushups

    10 rounds for time:

    7-225# Deadlift
    5-L-Sit Pullups

    5 rounds of:

    15 row cals
    15 burpees

    21-15-9 for time of:

    Dead lift @ 100% body weight


    Back Squat @ 75% body weight
    Burpees

    10 burpees, 1 KB swing per arm


    9 burpees, 2 KB swings per arm
    .
    .
    .
    2 burpees, 9 KB swings per arm
    1 burpee, 10 KB swings per arm

    AMRAP in 12 minutes:

    5 pullups @ BW + 50 lbs
    100m sprints

    3 rounds for time:

    100m Sprint
    10 Burpees

    Heavy Lizzie
    12-9-6

    185# Power Cleans


    70# weighted ring dips

    12 mins AMRAP

    7 - 185# power cleans


    10 - chest to bar pullups

    10-8-6-4-2

    185lb Squat Clean


    Pullups
    55lb DB Swing

    5 Rounds

    Max Weighted Ring Dips (45lbs for me)


    Max weighter Pull-Ups (35lbs for me)

    15-12-9

    95lbs DB swing
    250m row (sprints, definitely as fast as freaking possible).
    As many rounds as possible in 10 minutes:
    7 Push Presses 135 lbs
    7 Push Ups
    7 Box Jumps 20"

    21-15-9

    135# front squats


    55# db swings

    8 min AMRAP

    4R - 4L sandbang shouldering (100 lbs)


    5 - 135# power snatches

    3 rounds for time

    3 exercises
    3 reps

    AMRAP 8min

    3 weighted pull-ups
    5 bench press (~75-80% 5RM)
    7 kettlebell swing

    Complete for time


    CFFB

    9 Deadlifts 315 lbs


    Sprint 50 yards
    6 Deadlifts 315 lbs
    Sprint 100 yards
    3 Deadlifts 315 lbs
    Sprint 150 yards

    Complete 5 rounds for time


    CFFB

    7 Dumbbell Thrusters 50 lbs


    14 Dumbbell Swings 50 lbs

    10minutes on the minute


    CFFB
    5x KB swing 1.5 pood (55 lbs)
    5x 20' box Jump

    7 rounds for time


    CFFB

    3 PowerClean 135lbs
    row 250m

    21-15-9
    Deadlifts (315/225)
    Box Jumps (30/24)

    AMRAP in 5 Minutes

    3Deadlift (275lbs/155)
    5 push press (115lbs/75)

    5 ROUNDS

    5 Pull-Ups
    10 KB Swing (70lbs/35)
    15 Sit-Ups
    Max distance Farmer walk

    7 rounds

    5 pull-up
    7 burpees
    10 Squat

    7 Minutes Left, Down by 6


    Complete 2 rounds:
    Max Rep 50 lbs DB Push Press - 60 seconds
    Rest 60 seconds
    Max Rep 50 lbs Weighted Pull Ups - 60 seconds
    Rest 60 seconds
    Row for Calories - 60 seconds
    Rest 60 seconds
    Max Rep Burpees - 60 seconds

    dbut dbut page 56forum

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