Fitness Friday 298: The 9 to 5 Grind Metcon Workout

Fitness Friday - Eat Spin Run Repeat

Hello hello!

How the heck has your week been? Ready for a breather? If the weather serves us Vancouverites well this weekend, I’ll be hitting the trails for some mountain air and hiking action with some of my best girlfriends. We were really hoping the Grouse Grind would be open by now, but if you can believe it, Grouse Mountain STILL has a ton of snow on it and the trail up there (also known as nature’s stairmaster) is still closed. It always blows my mind to think that we can be lying on the beach in beautiful 25C sunshine, while staring off at snow-capped mountains at the same time. Mother nature is crazy (and amazing).

legs you got this - grouse grind

Work It Out

If you guys looooooved the box jumps and dumbbell thrusters I had you doing in last Friday’s workout, you’re going to enjoy this week just as much because there’s MORE! I don’t do it to be evil, I do it out of love. Promise. ? And because they’re really effective moves when it comes to getting a full-body workout in a short amount of time. I got some great feedback on last week’s routine so today’s is a slightly different one that builds on it and works in some different exercises.

Strong. You can't fake strong.
Source: Pinterest

On a related note, I’ve had some requests for examples of what my heavier lifting days look like, and know that those workouts are coming soon. I definitely don’t do metabolic conditioning workouts every day (nor do I recommend it). This is because they’re meant to be done with max intensity, and my body just doesn’t respond well to high intensity all the time. With that in mind, pin this post and pull it up on your next high intensity day.

The 9 to 5 Grind Metcon Workout

This workout gets its name from the rep range: You’ll count down from 9 to 5 reps, 5 times. (Clever, right? I thought so.)

After a short cardio warm-up to get your whole body ready to move, grab a box and a pair of dumbbells. Position yourself near a chin-up bar and loop a band from the top if you like to make the chin-ups banded ones. Set a timer and begin working through the 5-move circuit below, doing 5 rounds as fast as you can. Note that the dumbbells for the thrusters should be as heavy as you can manage with good form, and you can break up reps if you like. Remember, proper form comes first, speed comes second.

Fitness Friday 298- The 9 to 5 Grind Metcon Workout - A total-body, Crossfit-style metabolic conditioning workout that stokes the metabolism, burns fat, and keeps the results coming long after you finish your last set. Full workout and exercise descriptions via Eat Spin Run Repeat // @eatspinrunrpt

Click here to print/download the PDF.

[Tweet “A different kind of 9 to 5: The 9 to 5 Grind Metcon #Workout”]

Exercise notes

Air squats – These are regular, non-weighted squats. Do them quickly, but think about form as you go and ensure your glutes are engaged.

Box jumps – Use a step or box at whatever height you’re comfortable with. If you really hate or are very uncomfortable with box jumps, a scaled movement is doing step-ups on the box while holding dumbbells, alternating leading legs with every step up.

Decline push-ups – Position your toes on the edge of a bench, step or elevated object and your hands on the ground. Perform regular push-ups, keeping the core tight. For an easier version, remove the elevation or drop to your knees.

Dumbbell thrustersHere’s a video demo. Note there are only 6 of these, so make them worth it and pick a weight that is going to feel challenging for 6 reps.

Chin-ups/banded chin-ups/ring rows – If you can’t quite do strict chin-ups yet, you’ve got options! Either 1) loop a band around the top of a chin-up bar and stick your foot in the other end, performing chin-ups with ankles crossed, or 2) use hanging rings or TRX handles to do rows facing the ceiling.

Turn It Up

Spotify is absolutely killing it with their recommendations for me these days, so much in fact that I’ve almost managed to create an entirely new playlist with them. One of the songs I just can’t get enough of is Living Out Loud by Brooke Candy ft Sia. This one’s gold!

Can’t see the video? Click here.

Have A Read

Now let’s hear from you: What was one of the highlights from your week, and what are you most looking forward to this weekend?

2 thoughts on “Fitness Friday 298: The 9 to 5 Grind Metcon Workout

  1. So, we do the first exercise for 9, 8, 7, 6, then 5 reps, then the second exercise and so on? Or is the first exercise for 9 reps, the second for 8 reps, etc?

    1. Hi Becky!

      Great question, and my apologies for the confusion.

      What I mean is that you’re always doing 9 air squats, 8 box jumps, 7 decline push-ups, 6 thrusters and 5 chin-ups, and that you’d do that same sequence 5 times in total. However, if you wanted to tweak it for variety, you could certainly do every move for 9 reps, then 8, 7, 6, and 5. That would also be 5 rounds, but the first option (the one I intended in this particular workout) makes things slightly easier by limiting the total number of chin-ups you have to do. (In my opinion, that’s the hardest move!) Let me know if you still have questions. 🙂

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