Metabolic Conditioning Work outs

engineman312
engineman312 Posts: 3,450 Member
edited December 17 in Fitness and Exercise
So i've been liking the Metabolic Conditioning work outs more and more lately. Basically, they are work outs that combine cardio and resistance training. They are usually 3-4 exercises done in a row with little or no rest in between, and then repeated a certain amount of time. Either they are 3-5 rounds and you time them, or you go as many reps as possible (AMRAP) in a given amount of time.

http://traininglikeanathlete.com/metabolic-conditioning-workout/

http://crossfithollywood.wordpress.com/2009/10/26/six-key-principles-for-metabolic-conditioning-workouts/

http://www.elitefts.com/documents/metabolic_acceleration_training.htm

I was wondering if anyone had some that they would like to share. Lately my favorites are as follows

5 Rounds for time of
1/4 mile run
21 Kettlebell swings @24 kg
12 pull ups


4 rounds for time of:
27 Box jumps, 24" box
20 Burpees
11 Squat cleans, 145 pounds
(this is the prescribed WOD. i have only done it with 18" box jumps, and 85lbs squat cleans.)


AMRAP in 20 mins
200m run
5 pull ups
10 push ups
15 body weight squats


AMRAP in 20 minutes
20 Elevated push ups
20 Sumo Deadlift High Pull @ 24kg
20 Knees to Elbows- Parallel Grip Bar
200m run

Replies

  • This_Daddy_Rocks
    This_Daddy_Rocks Posts: 32
    bump
  • Sl1ghtly
    Sl1ghtly Posts: 855 Member
    This can be intense- http://www.wannabebig.com/training/complexes-for-fat-loss/
  • engineman312
    engineman312 Posts: 3,450 Member
    btw, anyone looking at these and thinking "i can't do that," thats ok. you can lower the weight on the weighted exercises, and instead of pull ups you can substitute inverted rows for pull ups, and do modified push ups
  • cgrout78
    cgrout78 Posts: 1,628 Member
    btw, anyone looking at these and thinking "i can't do that," thats ok. you can lower the weight on the weighted exercises, and instead of pull ups you can substitute inverted rows for pull ups, and do modified push ups

    How did you know that was what i was thinking???
  • almc170
    almc170 Posts: 1,093 Member
    bump
  • engineman312
    engineman312 Posts: 3,450 Member
    wow... printing this

    http://tinyurl.com/86uzr3u
  • beabelieve
    beabelieve Posts: 112
    This is what I do.. its awesome! My body has changed SO much because of it.
  • CoryIda
    CoryIda Posts: 7,870 Member
    I have nothing to add to this, but the couple of times I've tried to copy you and do similar workouts, they were awesome.
  • yo_andi
    yo_andi Posts: 2,178 Member
    Bump!
  • kdiamond
    kdiamond Posts: 3,329 Member
    I do these once in a while (Crossfit) in addition to my lifting program.

    Something else I like to throw in a few times a week or so - Tabata training. 4 minutes total, 20 seconds of work, 10 seconds of rest. Some examples:

    20 seconds pushups, 10 seconds rest
    20 seconds full situps, 10 seconds rest
    Complete this cycle 4 times

    20 seconds kettlebell swings, 10 seconds rest
    20 seconds jump roping, 10 seconds rest
    4 times

    Etc......

    The time flies by when you do it this way! It is actually pretty fun.

    Edited: You can get a free Tabata app on your phone, which will count down the time and beep when you rest, beep when you go, etc.
  • kvissy
    kvissy Posts: 205 Member
    Check these out...I use this for when I cant get a CF workout in at my box:

    http://www.paradisocrossfit.com/wp-content/uploads/2011/10/Comprehensive-Bodyweight-Workout-List-v1.5.pdf
  • engineman312
    engineman312 Posts: 3,450 Member
    bump
This discussion has been closed.

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