60 MetCon Workouts: Best MetCon Exercises for Strength & Endurance
- Guy Plijnaar
- Mar 16
- 10 min read
Updated: Mar 27
What is Metabolic Conditioning (MetCon)?
Metabolic Conditioning, better known as MetCon workouts, is an effective training method that focuses on improving endurance, strength, and explosiveness. It is widely used in CrossFit and functional fitness. By combining MetCon exercises with cardiovascular and strength training, this method boosts metabolism and aids in fat loss and muscle building.
Benefits of MetCon Workouts
Efficient fat burning: High intensity increases metabolism and calorie burn post-workout (EPOC effect).
Improved endurance and strength: MetCon workouts train both cardiovascular and muscular endurance.
Functional fitness: Exercises enhance daily movements and athletic performance.
Variety and motivation: MetCon workouts stay engaging and dynamic.
Versatile for all fitness levels: Can be scaled to suit beginners and advanced athletes.
How to Structure a MetCon Workout
A MetCon workout can be designed in multiple ways depending on the goal, workout style, and time available. Here are some key elements to consider:
Warm-up (Optional): Some workouts may require dynamic mobility exercises and light cardio to prepare the body.
Exercise Selection: Choose movements that balance strength, endurance, and conditioning.
Workout Format: Use AMRAPs, EMOMs, Chippers, or Rounds for Time to structure intensity and volume.
Scaling Options: Adjust weights, reps, and rest periods to match the fitness level of participants.
Recovery (Optional): Some athletes may benefit from cooldown stretches and breathing exercises after intense sessions.
60 Best MetCon Workouts
1. The Grinder
Goal: Endurance and strength
Rule: Maintain a steady pace. Avoid burnout in the first rounds.
AMRAP 20 min:
10 Deadlifts (100/70 kg)
15 Pull-ups
20 Wall Balls (9/6 kg)
200m Run
2. Tabata Inferno
Goal: Conditioning and explosiveness
Rule: Go all-out during each 20-second work period. Score = lowest reps per exercise.
Tabata – 20 sec work, 10 sec rest (8 rounds per exercise):
Air Squats
Kettlebell Swings (24/16 kg)
Burpees
Rowing (calories)
3. Triple Threat
Goal: Speed and endurance
Rule: Push hard but stay safe on Box Jumps. Unbroken sets are key to a good time.
For Time:
50 Box Jumps (60/50 cm)
40 Push Press (50/35 kg)
30 Toes-to-Bar
4. EMOM Madness
Goal: Increase work capacity
Rule: Complete the reps within the minute. Use remaining time to rest.
EMOM 15 min (Every Minute On the Minute):
Min 1: 12 Kettlebell Swings (32/24 kg)
Min 2: 15 Goblet Squats (24/16 kg)
Min 3: 10 Burpee Box Jumps (60/50 cm)
5. The Engine Builder
Goal: Improve cardiovascular endurance
Rule: Stay consistent and keep transitions short to maximize rounds.
AMRAP 12 min:
15 Calories Row
10 Power Cleans (60/45 kg)
5 Handstand Push-ups
6. Teamwork
Goal: Teamwork and endurance
Rule: Only one partner works at a time unless stated. Coordinate movements.
In Pairs – AMRAP 18 min:
200m Run (together)
10 Synchro Thrusters (40/30 kg)
20 Sit-ups (alternating)
7. The Pyramid
Goal: Strength and explosiveness
Rule: Break up reps early if needed. Aim to go unbroken on the 9s.
Descending Reps For Time (21-15-9):
Deadlifts (100/70 kg)
Handstand Push-ups
Double Unders
8. The Ladder
Goal: Strength endurance
Rule: Keep a steady tempo. Scale smart to keep moving as reps increase.
Ascending Reps – AMRAP 12 min (2-4-6-8-10-12…):
Power Snatches (50/35 kg)
Box Jumps (60/50 cm)
9. Bodyweight Blast
Goal: Movement proficiency and core stability
Rule: Focus on quality movement and minimal rest. Keep your core tight throughout.
For Time:
100 Air Squats
80 Lunges
60 Push-ups
40 Sit-ups
20 Burpees
10. Sprint & Strength
Goal: Combination of speed and strength
Rule: Sprint hard and go unbroken on strength movements when possible.
5 Rounds For Time:
200m Sprint
10 Front Squats (70/50 kg)
10 Pull-ups
11. The Finisher
Goal: Maximum effort and mental toughness
Rule: Continue adding 1 rep each minute until you can no longer complete the required work in time.
Death by Burpees & Thrusters:
Min 1: 1 Burpee + 1 Thruster (40/30 kg)
Min 2: 2 Burpees + 2 Thrusters
Continue until failure
12. The Avalanche
Goal: Progressive intensity and endurance
Rule: Move efficiently through descending reps and manage fatigue.
Descending Ladder for Time:
30 Kettlebell Swings (24/16 kg)
25 Goblet Squats (24/16 kg)
20 Burpees
15 Box Jumps (60/50 cm)
10 Power Cleans (50/35 kg)
5 Devil Presses (2x22/15 kg)
13. The Tornado
Goal: Endurance and technique under fatigue
Rule: Rotate exercises each minute and maintain consistent effort throughout.
EMOM 16 min:
Min 1: 12 Deadlifts (80/60 kg)
Min 2: 15 Wall Balls (9/6 kg)
Min 3: 10 Burpee Pull-ups
Min 4: 12/10 cal Assault Bike
14. Strength Meets Sprint
Goal: Power and speed
Rule: Stay explosive on sprints and keep form sharp on weighted movements.
5 Rounds For Time:
200m Sprint
8 Front Squats (60/40 kg)
8 Handstand Push-ups
15 Russian Twists with medball (9/6 kg)
15. Synchro Inferno
Goal: Teamwork and continuous movement
Rule: All synchro reps must be performed in full sync with partner.
Partner WOD – AMRAP 20 min:
15 Synchro Thrusters (40/30 kg)
12 Synchro Pull-ups
9 Synchro Burpees
200m Run (together)
16. The Power Surge
Goal: Maximum power output
Rule: Push hard during AMRAP and finish strong in the Buy-Out.
10 min AMRAP + 5 min Buy-Out:
8 Power Cleans (50/35 kg)
12 Box Jumps (60/50 cm)
10 Push-ups
Buy-Out:
30 sec Row Sprint + 15 sec rest (5x)
17. The Hurricane
Goal: Full-body endurance and agility
Rule: Maintain a fast pace while keeping form intact.
AMRAP 15 min:
12 Box Jump Overs (60/50 cm)
10 Power Snatches (50/35 kg)
15 Push-ups
200m Sprint
18. The Warrior Circuit
Goal: Strength and metabolic conditioning
Rule: Complete all four rounds as fast as possible with strict form.
For Time – 4 Rounds:
10 Deadlifts (90/60 kg)
12 Handstand Push-ups
15 Kettlebell Swings (24/16 kg)
30-sec Plank Hold
19. Core Crusher
Goal: Core stability and muscular endurance
Rule: Focus on strict movement execution for core engagement.
AMRAP 18 min:
20 Russian Twists (9/6 kg medball)
15 Hanging Knee Raises
10 Dumbbell Overhead Lunges (2x22/15 kg)
250m Row
20. The Burnout
Goal: Fatigue resistance and explosive power
Rule: Complete the reps within the minute and use the remaining time to rest.
EMOM 12 min:
Min 1: 15 Thrusters (40/30 kg)
Min 2: 12 Burpees Over Bar
Min 3: 10 Box Jump Squats (60/50 cm)
21. The Gauntlet
Goal: High-volume endurance and grit
Rule: Chip away at reps while keeping intensity high.
For Time:
50 Wall Balls (9/6 kg)
40 Pull-ups
30 Power Cleans (60/40 kg)
20 Toes-to-Bar
10 Bar Muscle-ups
22. Unbroken Challenge
Goal: Maximal stamina and control
Rule: If broken, restart the set.
AMRAP 16 min:
10 Unbroken Deadlifts (80/55 kg)
12 Unbroken Push Press (50/35 kg)
15 Unbroken Box Jumps (60/50 cm)
23. Speed Demon
Goal: Speed and muscular endurance
Rule: Push for fast, consistent pacing.
5 Rounds for Time:
400m Run
15 Goblet Squats (24/16 kg)
12 Kettlebell Swings (24/16 kg)
10 Burpees
24. Partner Power Hour
Goal: Team endurance and strength
Rule: Synchronization is key; only one partner works at a time in sit-ups.
Partner WOD – AMRAP 22 min:
With a partner:
200m Run (together)
12 Synchro Dumbbell Snatches (2x22/15 kg)
10 Synchro Burpees
20 Weighted Sit-ups (alternating)
25. The Inferno Circuit
Goal: Full-body intensity and muscle endurance
Rule: Move as efficiently as possible while maintaining form.
For Time – 4 Rounds:
10 Kettlebell Swings (24/16 kg)
12 Goblet Squats (24/16 kg)
15 Wall Balls (9/6 kg)
200m Sprint
26. Strength Surge
Goal: Power output and explosive strength
Rule: Complete each movement within the minute, resting for the remainder of the time.
EMOM 14 min:
Min 1: 12 Thrusters (40/30 kg)
Min 2: 8 Deadlifts (90/60 kg)
Min 3: 10 Burpees Over Bar
Min 4: 30-sec Plank Hold
27. The Avalanche Challenge
Goal: Strength and stamina
Rule: Work at a controlled pace and ensure good technique.
For Time:
40 Air Squats
30 Kettlebell Swings (24/16 kg)
20 Handstand Push-ups
10 Power Cleans (60/40 kg)
28. The Explosive Finish
Goal: Speed, power, and endurance
Rule: Maximize effort and consistency in movement execution.
AMRAP 18 min:
12 Box Jump Overs (60/50 cm)
15 Push-ups
10 Dumbbell Snatches (each arm) (22/15 kg)
200m Sprint
29. Ultimate Partner Challenge
Goal: Teamwork and synchronization
Rule: Partners must synchronize their reps and complete the entire movement together.
Partner WOD – AMRAP 20 min:
With a partner:
400m Run (together)
15 Synchro Dumbbell Thrusters (2x22/15 kg)
12 Synchro Burpees
10 Synchro Pull-ups
30. The Final Countdown
Goal: Full-body strength and endurance
Rule: Work efficiently through the rep scheme with minimal rest.
Chipper – For Time:
50 Double Unders
40 Deadlifts (70/50 kg)
30 Burpees Over Bar
20 Shoulder-to-Overhead (50/35 kg)
10 Bar Muscle-ups
31. Cardio Crusher
Goal: Aerobic capacity and stamina
Rule: Keep a steady rhythm and minimal rest between rounds.
AMRAP 20 min:
500m Row
400m Run
30 Air Squats
20 Push-ups
10 Box Jumps (60/50 cm)
32. Barbell Blitz
Goal: Barbell cycling and power
Rule: Unbroken barbell sets earn you extra rest between rounds.
Every 4 min x 5 Rounds (For Time per round):
8 Power Cleans (60/45 kg)
6 Front Squats (60/45 kg)
4 Shoulder-to-Overhead (60/45 kg)
33. Gymnast Grip
Goal: Grip strength and gymnastics skill
Rule: Use chalk and focus on clean, controlled reps.
For Time – 3 Rounds:
20 Toes-to-Bar
15 Chest-to-Bar Pull-ups
10 Bar Muscle-ups
34. The Climb
Goal: Progressive difficulty and mental toughness
Rule: Stay focused and pace each level of the climb.
Ascending Ladder – AMRAP 16 min (2-4-6-8…):
Burpees
Dumbbell Thrusters (2x22/15 kg)
Pull-ups
35. Dumbbell Dynasty
Goal: Full-body dumbbell conditioning
Rule: Choose a challenging but sustainable weight.
For Time – 3 Rounds:
20 Dumbbell Snatches (alt)
15 Dumbbell Box Step-ups (2x22/15 kg)
10 Dumbbell Push Presses
36. Mobility Burner
Goal: Mobility and control under fatigue
Rule: Maintain full range of motion throughout.
EMOM 12 min:
Min 1: 10 Tempo Air Squats (3-2-1)
Min 2: 8 Single-leg Glute Bridges per side
Min 3: 30-sec Active Hang
37. Calorie Countdown
Goal: Max effort calorie burn
Rule: Sprint every movement and earn your rest.
Descending Calories – For Time:
50 Cal Row
40 Cal Assault Bike
30 Cal Ski Erg
20 Burpees
10 Cal Row
38. The Core Protocol
Goal: Core control and endurance
Rule: No sagging in holds – break = reset the set.
AMRAP 18 min:
20 Sit-ups
15 V-ups
10 Dumbbell Russian Twists (each side)
30-sec Plank Hold
39. Partner Relay
Goal: Team pacing and recovery under pressure
Rule: One works, one rests – push your interval.
Partner WOD – AMRAP 24 min:
Alternate full rounds:
200m Sprint
10 Box Jumps (60/50 cm)
10 Kettlebell Swings (24/16 kg)
5 Burpee Pull-ups
40. Heavy Hitter
Goal: Max strength under fatigue
Rule: Rest between sets is earned by fast execution.
For Load – 5 Rounds:
5 Deadlifts (build to heavy)
10 Push-ups
15 Air Squats
200m Run
41. The Ladder of Fire
Goal: Muscular endurance and intensity buildup
Rule: Add 2 reps per round for 12 min – complete both movements before increasing.
Ascending Ladder – AMRAP 12 min:
Dumbbell Thrusters (2x22/15 kg)
Burpees Over Dumbbells
42. GymnastX
Goal: Gymnastics capacity and upper body control
Rule: Maintain quality reps; scale to preserve movement integrity.
EMOM 15 min:
Min 1: 10 Pull-ups
Min 2: 6 Handstand Push-ups
Min 3: 10 Toes-to-Bar
43. Tank Mode
Goal: Heavy lifting with cardio under fatigue
Rule: Lift heavy, then move fast — no walking during cardio.
For Time – 3 Rounds:
5 Deadlifts (heavy – 120/80 kg)
15 Wall Balls (9/6 kg)
500m Row
20 Sit-ups
44. Solo Sprint
Goal: Pure speed and grit
Rule: Each round is a race — recover fast and hit it hard again.
Every 3 min x 6 Rounds (For Time per round):
200m Run
10 Push-ups
10 Kettlebell Swings (24/16 kg)
10 Box Jumps (60/50 cm)
45. The Core Gauntlet
Goal: Midline endurance and stability
Rule: All movements must be slow and controlled – no momentum reps.
AMRAP 16 min:
20 Weighted Sit-ups (9/6 kg)
15 Hanging Knee Raises
10 Dumbbell Overhead Lunges
30-sec Hollow Hold
46. Strong Together
Goal: Team lifting and synchro strength
Rule: Both partners must lift/move together – reps don’t count otherwise.
Partner WOD – For Time:
30 Synchro Deadlifts (80/55 kg)
30 Synchro Push Press (50/35 kg)
30 Synchro Goblet Squats (24/16 kg)
400m Partner Carry (switch as needed)
47. Assault Protocol
Goal: Engine capacity and sprint recovery
Rule: Score = total calories. Go hard on the Assault Bike, recover actively.
EMOM 15 min:
Odd Minutes: Max Cal Assault Bike
Even Minutes: 12 Air Squats + 8 Burpees
48. Grip & Rip
Goal: Grip endurance and fast transitions
Rule: No dropping the bar mid-set — unbroken lifts only.
AMRAP 18 min:
10 Deadlifts (70/50 kg)
8 Hang Power Cleans (70/50 kg)
6 Push Jerks (70/50 kg)
200m Run
49. The Hero Flow
Goal: Mental toughness and functional fitness
Rule: Complete each round as fast as possible. Rest = transition time only.
5 Rounds for Time:
20 Box Jumps
15 Push-ups
10 Power Snatches (50/35 kg)
400m Run
50. Burpee Hell
Rule: Don’t stop moving. Pacing > sprinting.
For Time:
100 Burpees
Every 25 reps: 20 Air Squats + 15 Sit-ups
51. The Power Pyramid
Goal: Strength building and volume control
Rule: Rest 60 sec between rounds. Increase load if unbroken.
Pyramid – For Time (1-2-3-4-5-4-3-2-1):
Power Cleans (60/40 kg)
Push Press (60/40 kg)
52. Burpee + Bike Blast
Goal: Explosive cardio and heart rate spike
Rule: Equal work-rest ratio. Go hard during work block.
EMOM x 10 min (alternating):
Odd: 10 Burpees
Even: 15/12 cal Assault Bike
53. Midline Mayhem
Goal: Core endurance and control
Rule: Maintain tight midline in all holds and lunges.
AMRAP 18 min:
12 Dumbbell Overhead Lunges (2x15/10 kg)
20 Russian Twists (9/6 kg)
30-sec Plank
250m Row
54. Bodyweight Hero
Goal: Functional bodyweight control and stamina
Rule: Scale reps if needed, but keep moving.
5 Rounds For Time:
20 Air Squats
15 Push-ups
10 Pull-ups
5 Handstand Push-ups
55. Grip Challenge
Goal: Grip and barbell endurance
Rule: Unbroken sets only – break = restart the set.
AMRAP 14 min:
8 Deadlifts (80/55 kg)
6 Hang Power Snatches (40/30 kg)
4 Toes-to-Bar
56. Partner Flow
Goal: Fluid teamwork and consistent pace
Rule: Alternate full rounds. Communicate transitions.
Partner WOD – AMRAP 22 min:
200m Run
12 Kettlebell Swings (24/16 kg)
8 Burpees
6 Pull-ups
57. Engine & Load
Goal: Cardio-resistance balance
Rule: Transitions must be under 10 seconds.
For Time – 3 Rounds:
15/12 Cal Row
12 Dumbbell Thrusters (2x22/15 kg)
10 Burpee Box Jump Overs (60/50 cm)
58. The Unbroken Test
Goal: Focus, pacing, and muscular controlRule: All sets unbroken or redo the set.
AMRAP 16 min:
10 Goblet Squats (24/16 kg)
8 Push Press (50/35 kg)
6 Pull-ups
59. Speed Rounds
Goal: Sprint intensity and output
Rule: Max effort per round, then full rest.
Every 4 min x 5 Rounds (For Time):
200m Run
15 Wall Balls
10 Dumbbell Snatches (alt)
60. The Grinder Reloaded
Goal: Mental toughness and pacing
Rule: Keep moving. Break smart.
AMRAP 24 min:
10 Deadlifts (80/60 kg)
15 Wall Balls (9/6 kg)
20 Box Jumps (60/50 cm)
200m Run
Conclusion
This collection of 60 complete MetCon workouts is designed to add structure and variety to your training - whether you're coaching group classes or working with individuals. Each session challenges both body and mind and can be scaled to suit any fitness level. Fit Class Pro helps you programme your workouts with ease - so you can focus on delivering great sessions that get results. Good luck and have fun!