30 Best Metcon Workout List with Free PDF

If you’re looking for the best exercises to include in a MetCon training program, I can help you.

In this article, I’ve shared the ultimate list of Metcon Workouts that includes the thirty best WODs (Workout of the day).

These workouts will help you design the best workout program to develop your strength, endurance, power, and lean mass and can also promote fat loss.

Here’s a Quick Metcon Workout List (Below You’ll See in Detail):

  1. The Super Five
  2. DT
  3. The Big Three
  4. The Incredible Hulk
  5. The Cia Seven
  6. The Hansen
  7. The Hammer
  8. Loredo
  9. The Danny
  10. Havana
  11. The Captain America
  12. The Iron Man
  13. The Hulk
  14. Thor
  15. Black Widow
  16. Clint
  17. Spiderman
  18. Ant-Man
  19. Black Panther
  20. Doctor Strange
  21. Hammerett (Hammer+Garrett )
  22. Bradshaw + Core
  23. Fat Amy
  24. Cooper
  25. Ellen
  26. McGhee
  27. Jack
  28. Batman
  29. Superman
  30. Joker

What is a MetCon Workout?

MetCon is the short form of Metabolic Conditioning, which includes various strength and cardio exercises.

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 torch plenty of calories in a short time, help reduce calorie intake, and elevate fat loss.
  • Metabolic conditioning exercises help level up athletic fitness and body composition.

Who Should Do Metcon Exercises?

Anyone who wants to enhance their strength, endurance, fitness level, and physical appearance can try MetCon training.

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

MetCon workouts are also not suitable for bodybuilders who want to get bigger and wider.

30 Best MetCon Workouts for Strength, Endurance, & Fat Loss

MetCon exercises

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).

  • 5 Deadlift
  • 10 Bench Press
  • 10 Squat

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 Barbell 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 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

  • 5 Burpees
  • 6 Barbell Clean and Press
  • 20-sec Mountain Climbers
  • 7 Barbell Power Snatch
  • 8 Dumbbell Step-up

13. The Hulk

AMRAP in 30 minutes

  • 10 Split Jump Squat
  • 10 The Thruster
  • 5 Dumbbell Man Maker
  •  10 Crunches
  • 10 Power Clean and Split Jerk (5/side)

14. Thor

Perform AMRAP in 30 minutes

  • 10 Squat Jump
  • 10 The Zercher Squat
  • 15 Sit-ups
  • 10 Barbell Power Snatch
  • 10 Dumbbell Thrusters

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 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

Complete all exercises as fast as possible.

  • 5 Power clean (95/135 pounds)
  • 10 Front squat (95/135 pounds)
  • 5 Jerk (95/135 pounds)
  • 20 Pull-ups
  • 75 Squats
  • 25 Ring Push-ups
  • 25 L Pull-Ups

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 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, 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.

How Often Should You Do MetCon Exercises?

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

Download The Metcon Workout List PDF

Photo of author
Author
Murshid Akram
I'm an online personal trainer, fitness blogger, and fitness enthusiast. I love researching and writing about exercise and nutrition. I share science-based, practical, and logical information that can help you achieve your desired fitness goal.
Share to...