Fitness Friday 297: The Go Hard or Go Home Metcon Workout

Fitness Friday - Eat Spin Run Repeat

Oh helloooo there weekend!

Well maybe not quite, but in a few hours it’ll be here and adventures can begin! Did you have a good week? Mine was sort of all over the place, and in no particular order, here’s 3 bits of randomocity that took place:

  • 3 out of 3 summer dresses I ordered online (and took a total gamble on) fit. YAY!
  • I went for a neck massage at a clinic I’ve never been to before, and will never return. Since when is it ok for an RMT to drop F bombs left right and center while she’s giving you a treatment that’s supposed to be relaxing? Never. Again. Ever.
  • In Wednesday’s Crossfit class we did tons of snatches and by the end, despite being totally exhausted from the workout, I actually felt like I was getting good at them! (If you recall, one of my goals for May was to be able to snatch 55lbs which I fell short of). BUT as of yesterday I can successfully snatch 45lbs and it actually doesn’t look too bad at all!

Also…. this past Monday I was feeling rather ambitious during my workout (why not start the week with a bang, right?) and decided to make up an on-the-fly circuit. It was 5 of 5 moves with super short rest intervals between. Part of my brain must have still been asleep because this turned out to be WAY harder than I thought! Nevertheless though, I finished it feeling like a hero….. an exhausted hero, but a happy hero. ? I don’t want to keep the endorphins to myself, so that’s why I’m sharing it with you! First though, there’s a little metcon 101 learning to be done.

it's hard to beat someone who never gives up - eat spin run repeat

Work It Out 

In case the term is new to you, metcon is short for metabolic conditioning. It means different things to different people, but in a nutshell, a metcon workout is one that consists of structured work and rest periods that maximize or work a specific energy system. This style of training helps work muscles in a way that makes them more efficient at using the energy they have.

Our bodies have 3 energy systems, and I can elaborate on these in another post if you’re interested. (Let me know in the comments!) Depending on your fitness goals (performance, physique etc), metcon workouts can be built to target one system specifically, or work them in combination. These systems are always working together, but depending on the workout, you can emphasize one over the others.

In the case of this circuit, we’re aiming to maximize calorie burn both during and after the session. (The sport science term is excess post-exercise oxygen, or EPOC, aka the afterburn effect.)  To achieve it, you’ll do total-body moves that crank the heart rate up, and take very short 10s rests in between sets – sort of like a tabata. This one’s intense, sweaty, challenging, and you’ll be happy it’s over!

Source: Pinterest
Source: Pinterest

The Go Hard or Go Home Metcon Workout

Do a short warm-up to get your body prepared to work, then grab a kettlebell, 2 dumbbells that you can push over your head, a slam ball (about 14lbs) and a box or step that you can do box jumps on. Do the following set of 5 exercises as fast as you can, then take a very short 10-15s rest before repeating again for a total of 5 rounds. Note that your heart rate won’t be able to recover fully in that time, but mentally, it helps the workout seem more manageable!

Fitness Friday 297- The Go Hard or Go Home Metcon Workout - This Crossfit-style metabolic conditioning workout is an intense, total-body challenge that'll keep your body burning calories even after you finish. Full descriptions + downloadable PDF via Eat Spin Run Repeat // @eatspinrunrpt

Click here to print/download the PDF.

Exercise notes:

  • Box jumps – Feel free to use a sturdy step or bench if you don’t have a box to jump on.
  • American kettlebell swings – These kettlebell swing are the kind where the bell swings up above your head, but if you prefer to do a Russian swing, the kettlebell should come up to eye height.
  • Wall balls – Here’s a video demo.
  • Dumbbell burpees – These are regular burpees, only holding dumbells in your hands the whole time. When jumping back up, arms should stay by your sides rather than swinging them up overhead.
  • Dumbbell thrustersHere’s a video demo.

[Tweet “Up for a challenge? Try this Go Hard or Go Home Metcon #Workout”]

Turn It Up

I love a good country tune from time to time, and one of my go-to bands when I’m in this sort of mood is Lady Antebellum. I listened to them a lot in university, and their songs definitely remind me of those days! More recently, they released Something Better and this Audien Remix is one I’m totally digging right now. (And even if you don’t like country, that’s fine – it doesn’t sound country at all.) Enjoy!

Can’t see the video? Click here.

Have A Read

Lastly, in case you missed Wednesday’s post, I’ve got a new reader feedback survey that I’d LOVE to have you answer. It’s quick and short, and you’ll find it here. Thank you so much in advance, and have an amazing weekend!

Leave a Reply

Your email address will not be published. Required fields are marked *

This site uses Akismet to reduce spam. Learn how your comment data is processed.