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):
- The Super Five
- DT
- The Big Three
- The Incredible Hulk
- The Cia Seven
- The Hansen
- The Hammer
- Loredo
- The Danny
- Havana
- The Captain America
- The Iron Man
- The Hulk
- Thor
- Black Widow
- Clint
- Spiderman
- Ant-Man
- Black Panther
- Doctor Strange
- Hammerett (Hammer+Garrett )
- Bradshaw + Core
- Fat Amy
- Cooper
- Ellen
- McGhee
- Jack
- Batman
- Superman
- 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
1. The Super Five
As many rounds as possible (AMRAP) in 20-minutes
- 50 Pushups
- 50 Air Squats
- 10 Barbell Hang Clean
- 10 Dumbbell Man Maker
- 20 Crunches
2. DT
5 Rounds for Time (Time Cap: 10 minutes)
- 12 Deadlifts
- 9 Hang Power Cleans
- 6 Push Jerks
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:
- 7 Handstand Push-Ups
- 7 Thrusters
- 7 Hanging Knees-to-Elbows
- 7 Deadlifts
- 7 Burpees
- 7 Kettlebell Swings
- 7 Pull-Ups
- Do it as fast as possible.
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
- 10 Box Jumps
- 10 Kettlebell Swings
- 10 Dumbbell Man Maker
- 10 Barbell Squat Jerk
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.