30 Best CrossFit Metcon Workouts List with Free PDF

If you want to design a MetcCon or Metabolic Conditioning workout program with the help of Crossfit WODs (Workout of the day), you can check out the best CrossFit MetCon workouts list. I’ve included some of the best WODs that you can complete within 30 to 45 minutes.

This Metcon Crossfit workout list will help you design the best workout program to increase your strength, metabolism, speed, and overall fitness.

Also Read: CrossFit Vs Gym: A Guide To Decide Which Is Better

What is a Metcon CrossFit workout?

MetCon is the short form of Metabolic Conditioning. The Metcon workout program includes various strength and cardio exercises, primarily from CrossFit.

Let’s understand the Metcon workout with some specific points:

  • First, the Metcon exercises are performed in a circuit at a moderate to fast intensity.
  • It combines both aerobic and anaerobic exercises.
  • It helps increase metabolic demand and increase energy usage.
  • MetCon workouts burn plenty of calories in a short time and help reduce body fat percentage.
  • Metabolic conditioning exercises boost stamina, increase speed, and improve overall fitness and performance.

Who Should Do Crossfit Metcon Exercises?

You can start a Metcon training program if you want to enhance your strength, stamina, endurance, and speed.

The Metcon Crossfit workout burns many calories in a quick time, speeds up metabolism, and helps reduce fats. So if you want to accelerate weight loss, you can also do it.

However, you should avoid it if you have any medical condition, such as cardiovascular disease or any kind of injury.

30 CrossFit Metcon Workouts List

metcon crossfit workouts

1. The Super Five

As many rounds as possible (AMRAP) in 20-minutes

2. DT

5 Rounds For Time (Time Cap: 10 minutes)

3. The Big Three

5 Rounds For Time (Time Cap: 30 minutes)

Lift at 80 percent of your maximum heart rate (MHR).

4. The Incredible Hulk

Time Cap: 20 minutes

  • 5 Deadlifts with 75-115 lbs
  • 5 Hang Power Cleans with 75-115 lbs
  • 5 Front Squats with 75-115 lbs
  • 5 Push Press with 75-115 lbs
  • 5 Back Squat with 75-115 lbs

*Reduce the weight if they’re too heavy.

5. The Cia Seven

Perform seven rounds for the time:

6. The Hansen

Complete five rounds for the time being:

  • 30 Kettlebell Swing
  • 30 Burpees
  • 30 Sit-ups

7. The Hammer

Complete five rounds as fast as possible:

  • 5 Power Clean (85/135 pounds)
  • 10 Front squat (85/135 pounds)
  • 5 Push Jerk (85/135 pounds)
  • 20 Pull-ups

8. Loredo

Perform six rounds for the time:

  • 24 Squats
  • 24 Push-ups
  • 24 Walking lunge steps
  • 400 meters Run

9. The Danny

AMRAP in 20 minute

  • 30 Box Jump (20-24 inches)
  • 20 Push Press (115 pounds)
  • 30 Pull-ups

10. Havana

Perform as many rounds as possible in 25 minutes.

  • 150 Double-Unders
  • 50 Push-Ups
  • 15 Power Cleans with 125-185 lbs

Let’s name the CrossFit WOD on the Avengers character to make your workout more fun.

11. The Captain America

Perform as many rounds as possible in 30 minutes

12. The Iron Man

AMRAP in 30 minutes

13. The Hulk

AMRAP in 30 minutes

14. Thor

Perform AMRAP in 30 minutes

15. Black Widow

EMOM for 30 minutes

  • 5 Pull-Ups
  • 10 Push-Ups
  • 15 Air Squats

16. Clint

Complete AMRAP in 30 minutes

  • 10 Back Squats
  • 10 Situps
  • 10 Pushups
  • 150 Double-Unders

17. Spiderman

Perform AMRAP in 30 minutes

  • 30 Double-unders
  • 10 Dumbbell snatches
  • 10 Pullups
  • 10 Barbell Hang Clean

18. Ant-Man

AMRAP in 30 minutes

  • 10 Box Jumps
  • 5 Clean and Jerks
  • 10 Burpees
  • 10 Pullups
  • 10 Barbell Front Squat

19. Black Panther

Perform AMRAP in 30 minutes

  • 10 Burpees
  • 10 Barbell Thruster
  • 10 Pull-ups
  • 5 Deadlift

20. Doctor Strange

Complete as many rounds as possible in 30 minutes.

  • 10 Box Jump
  • 10 Push Press
  • 10 Pull-ups
  • 10 Burpees
  • 10 Kettlebell Swings

Here are some more WODs to include in this list of Metcon Crossfit Workouts. Each word will have one exercise for every muscle group that will help you strengthen your total body while improving metabolic conditioning.

21. Hammerett (Hammer+Garrett )

Complete all exercises as fast as possible.

22. Bradshaw + Core

Do as many rounds as possible in 30 minutes.

  • 3 Handstand push-ups
  • 6 Deadlift
  • 12 Pull-ups
  • 24 Double-unders
  • 10 Hanging Leg Raises
  • 20 Situps

23. Fat Amy

Perform each exercise as quickly as possible.

  • 50 Air Squats
  • 10 Burpees
  • 40 Sit-Ups
  • 10 Burpees
  • 30 Lunges
  • 10 Burpees
  • 20 Kettlebell Swings
  • 10 Burpees
  • 10 meter Bear Crawl
  • 10 Burpees
  • 30 Lunges
  • 40 Sit-Ups
  • 10 Burpees
  • 50 Air Squats

24. Cooper

Complete ten rounds

  • 10 Burpees
  • 10 Air Squats
  • 10 Push-Ups
  • 10 Sit-Ups

25. Ellen

Perform three rounds:

  • 20 Burpees
  • 21 Alternating Dumbbell Snatches with 50 lbs
  • 12 Dumbbell Thrusters 35 lbs

26. McGhee

  • 5 Deadlifts with 275 lbs
  • 13 Push-ups
  • 9 Box jumps
  • Duration: 30 minutes

27. Jack

Perform as many rounds as possible in 20 minutes

  • 10 Push Presses with 85-115 lbs
  • 10 Kettlebell Swings
  • 10 Box Jumps

28. Batman

For the time:

  • 50 push-ups
  • 100 Air Squats
  • 5 Deadlift
  • 20 Pull-ups
  • 5 Bench Press
  • 30 Box Jump
  • 15 Power Cleans
  • 30 sit-ups
  • 10 Overhead Press

29. Superman

For the time:

  • 150 Double-Unders
  • 10 Kettlebell Swings
  • 10 Dumbbell Man Maker
  • 10 Barbell Squat Jerk
  • 20 Pull-ups
  • 6 Deadlift
  • 30 Box Jump
  • 10 Knees-to-Elbows Pull Bar Crunches
  • 30 Push-ups
  • 1-min Mountain Climbers

30. Joker

  • 50 Pushups
  • 10 Hang Power Cleans
  • 10 Zercher Squat
  • 10 Bench Press
  • 20 Pull-ups
  • 10 Barbell Thrusters
  • 30 Crunches
  • 20 Squat Jump
  • 5 Clean and Jerks
  • 60-sec Mountain Climbers

30 Days Best Metcon CrossFit Workout Plan

Summary

  • Frequency: 4 days a week
  • Duration: 30-45 minutes
  • Goal: Improve Strength, Metabolism, Speed, and Overall Fitness
  • Equipment Needed: Barbells, Dumbbells, Kettlebells, Crossfit Box
  • Day 1 – The Super Five
  • Day 2 – Hammerett
  • Day 3 – Rest
  • Day 4 – The Cia Seven
  • Day 5 – The Big Three
  • Day 6 – Rest
  • Day 7 – Rest
  • Day 8 – The Hansen
  • Day 9 – The Incredible Hulk
  • Day 10 – Rest
  • Day 11 – The Hammer
  • Day 12 – Loredo
  • Day 13 – Rest
  • Day 14 – Rest
  • Day 15 – The Captain America
  • Day 16 – Iron Man
  • Day 17 – Rest
  • Day 18 – Hulk
  • Day 19 – Thor
  • Day 20 – OFF
  • Day 21 – OFF
  • Day 22 – Black Panther
  • Day 23 – Doctor Strange
  • Day 24 – OFF
  • Day 25 – Ant-Man
  • Day 26 – Spiderman
  • Day 27 – OFF
  • Day 28 – OFF
  • Day 29 – Black Widow
  • Day 30 – Clint

You can replace some of the WODs with your choice.

CrossFit Metcon Workouts PDF


FAQs About Metabolic conditioning Workout

Why is Metcons good for CrossFit?

MetCon is a moderate to highly intense workout program that increases metabolic demand, strength, endurance, power, and energy usage. Moreover, it helps speed up weight loss by increasing fat oxidation, metabolism, muscular adaptation, and reducing appetite. – suggested in an article published by Coach Mag.

How often should you Metcon workouts?

Depending on your fitness level, you can do Metcon training three to four times a week. If you are a beginner, start with three days a week, and once you scale up your fitness level, you can increase the frequency to four to five times a week.

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