21 Metcon Workouts For Health

21 Metcon Workouts For Health

21 Sample Metcon Workouts

As a professional coach, you know how fitness can be the medium to transform your client’s lives. In an industry bombarded with high-intensity training, get-fit-quick challenges, and crazes that change yearly, it is easy to lose sight of workouts that are truly providing long-term health and fitness. 

Metabolic conditioning, or a metcon for short, has become a common style of training in the fitness industry. The term has been associated with task or time-dependent work that participants complete as fast as possible or for maximum repetitions. Though there are short-term benefits to high-intensity training, in the long-term this can lead to burnout and injury.

It is possible to design metcons for health, but they must reflect the goal of consistency. A client should be able to complete their workouts with the ability to train at the same output the following days, and for years down the road. Workouts created with the intent of consistency and longevity will lead to a lifetime of sustainable aerobic training and daily movement. 

The key factor is making sure your clients don’t go too hard. Sustainability can be monitored with consistency in pacing and power output across an entire workout.

It is also important to ensure the exercise selection is right for your client’s capabilities. Exercises should challenge your client’s postural and muscle endurance and replicate their daily function.

Below you’ll find 21 different metcons for health. Each workout has a beginner, intermediate, and advanced version. There are specific notes in place, to communicate the intention of the session, along with a monitoring system to ensure that your client is training at a sustainable pace.

Metcon #1

Beginner 

5 Rounds @ sustained pace 

1 minute Assault Bike @ 50rpm 

30 seconds Elbow Plank 

25 Single Unders 

30 seconds Plank Shoulder Taps

25 Single Unders 

30 seconds Wall Sit 

Coaches Notes: Report your Assault Bike calories completed each round

Intermediate 

5 Rounds For Time @ sustained pace 

1 minute Assault Bike @ 52-54rpm 

40 seconds Ring Plank 

20 Double Unders 

20 step Walking Lunge 

Coaches Notes: Report your Assault Bike calories completed each around 

Advanced 

5 Rounds For Time @ sustained pace 

20 calorie Assault Bike 

20 step Handstand Walk

40 Double Unders 

20 Wall Ball Shots 

Coaches Notes: Report time of each round 

Metcon #2

Beginner 

20 min Clock 

Assault Bike @ 60 Min Pace 

Every 3 minutes complete:

50ft Sled Push @75% of Bodyweight 

30 second Bent Hollow Hold

Coaches Notes: Report time total time spent on the Sled Push each round

Intermediate

20 min Clock 

Assault Bike @ 60 Min Pace 

Every 3 minutes complete:

50ft Sled Push @Bodyweight 

30-second V-Up Situp

Coaches Notes: Report time total time spent on the Sled Push each round

Advanced

20 min Clock 

Assault Bike @ 60 Min Pace 

Every 3 minutes complete:

50ft Sled Push @1.25% of Bodyweight 

10 Toes Through Rings 

Coaches Notes: Report time total time spent on the Sled Push each round

Metcon #3

Beginner 

8 Rounds @ sustained pace 

250m Row @ 2:30/500m

8 Sumo Kettlebell Deadlift @ 25% of Bodyweight 

50m Single Arm Kettlebell Farmer Carry – 25m per arm 

8 Push-Up on Barbell 

Coaches Notes: Report times of each round

Intermediate

8 Rounds @ sustained pace 

250m Row @ 2:15/500m

8 Dual Kettlebell Deadlift @ 35% of Bodyweight  

50m Kettlebell Farmer Carry 

8 Push-Up 

Coaches Notes: Report times of each round

Advanced 

8 Rounds @ sustained pace 

250m Row @ 2:00/500m

8 Power Clean @ 50% of 1RM

50m Farmer Handle Carry @ 35% of Bodyweight each hand  

8 Ring Push-Up

Coaches Notes: Report times of each round

Metcon #4

Beginner 

10 minutes @ sustained pace 

500m Bike Erg @ 70% effort 

15 Med Ball Squats

10 No Push-Up Burpee 

10 Alternating Lunge 

Walk 5 minutes 

x 2 Sets

Coaches Notes: Report your Bike Erg pace per round

Intermediate

10 minutes @ sustained pace 

750m Bike Erg @ 70% effort 

15 Goblet Squat @ 53/35 lbs  

10 Burpee 

10 Alternating Step Up 

Walk 5 minutes 

x 2 Sets 

Coaches Notes: Report your Bike Erg pace per round

Advanced

10 Min @ sustained pace 

1000m Bike Erg @ 70% effort 

30 Wall Ball Shots 20/14 lbs

10 Kettlebell Push-Up – Full Depth

10 Box Jump Step Down 24/20 inches

Walk 5 minutes 

x 2 Sets 

Coaches Notes: Report your Bike Erg pace per round

Metcon #5

Beginner 

5 Rounds @ sustained pace 

2 minute Assault Bike

30 second Single-Leg Ground Touches L

30 second Single-Leg Ground Touches R 

30 second Side Plank L 

30 second Side Plank R 

60 second Air Squat @ quality focused

Coaches Notes: Keep your Assault Bike RPMs the same per round

Intermediate

5 Rounds @ sustained pace 

2 minute Assault Bike

30 second Single-Leg Kettlebell Deadlift L @35/20 lbs 

30 second Single-Leg Kettlebell Deadlift R @35/20 lbs 

30 second Side Star Plank L 

30 second Side Star Plank R 

60 second One and One Quarter Air Squat @ quality focused

Coaches Notes: Keep your Assault Bike RPMs the same per round

Advanced

5 Rounds @ sustained pace 

2 minute Assault Bike 

30 second Single-Leg Barbell Deadlift L @75/55 lbs 

30 second Single-Leg Barbell Deadlift R @75/55 lbs 

30 second Weighted Side Plank Arch Ups L 

30 second Weighted Side Plank Arch Ups R 

60 second Alternating Pistol @ quality focused

Coaches Notes: Keep your Assault Bike RPMs the same per round

Metcon #6

Beginner

5 Rounds @ sustained pace 

30 second Row @ sustained pace 

20 Banded Good Morning 

30 second Row @ sustained pace 

15 Split Squat L

15 Split Squat R 

30 second Row @ sustained pace

20 Russian Kettlebell Swings @ 25% of Bodyweight

Coaches Notes: Report your average rowing pace per round 

Intermediate

5 Rounds @ sustained pace 

30 second Row @ sustained pace 

20 GHD Hip Extension 

30 second Row @ sustained pace 

15 Front Foot Elevated Split Squat L 

15 Front Foot Elevated Split Squat R

30 second Row @ sustained pace

20 Dual Dumbbell Power Clean @ 50/35 lbs per hand 

Coaches Notes: Report your average rowing pace per round 

Advanced 

5 Rounds @ sustained pace 

30 second Row @ sustained pace 

10 GHD Raise 

30 second Row @ sustained pace 

15 Goblet Drop Lunges L 53/35 lbs  

15 Goblet Drop Lunges R 53/35 lbs 

30 second Row @ sustained pace

20 Deadlift @ 50% of Bodyweight 

Coaches Notes: Report your average rowing pace per round 

Metcon #7

Beginner 

25 min Clock 

10 Single Arm Dumbbell RDL L

50 Foot Suitcase Carry L

30 Second Elbow Plank 

10 Single Arm Dumbbell RDL R

50 Foot Suitcase Carry R

30 Second Reverse Plank Hold 

Coaches Notes: Report the time of each round 

Intermediate

25 min Clock 

10 Single Arm Kettlebell Deadlift L

50 Foot Suitcase Carry L

15 Rower Knee Tucks

10 Single Arm Kettlebell Deadlift R

50 Foot Suitcase Carry R

30 Second GHD Sorenson Hold 

Coaches Notes: Report the time of each round 

Advanced

25 min Clock 

10 Single Arm Farmer Handle Deadlift L

50 Foot Suitcase Carry L

10 Strict Toes to Bar 

10 Single Arm Farmer Handle Deadlift R

50 Foot Suitcase Carry R

30 Weighted GHD Sorenson Hold 

Coaches Notes: Report the time of each round 

When programming for health and longevity it is important to prescribe training that is aligned with your client’s goals. Their goals may not require them to push the boundaries with advanced skills or require a progression of aerobic power training. Educate your clients on how sustainable training will support their goals of feeling great for life. 

The programs designed in this guide were created using the OPEX Method of Coaching. This system begins with a consultation and an assessment, to help you understand your client’s needs, goals, and capabilities. Get an introduction to how OPEX coaches use this data to create personalized fitness programs with the Free Coach’s Toolkit Course. Sign up today and take the first step toward becoming a professional fitness coach. 

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