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CrossFit MetCon

A metabolic conditioning workout mixing barbell, gymnastics, and monostructural work at high intensity.

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MCCoached byMaya Chen
CrossFitHIITAdvancedFat Burning
Difficulty 5 out of 5
Advanced
Difficulty
35 min
Duration
408–552
Burn estimate (kcal)
5x/week
Frequency

Equipment required

  • Kettlebell
  • Plyo Box
  • Rowing Machine
  • Pull-Up Bar

Muscles targeted

  • Full Body

The workout (25 total sets)

1

Kettlebell Swing

Full Body · Kettlebell

5 × 20

30s rest

2

Box Jump

Quadriceps · Plyo Box

5 × 15

30s rest

3

Burpee

Full Body · Bodyweight

5 × 10

30s rest

4

Rowing Machine

Full Body · Rowing Machine

5 × 250m

60s rest

5

Pull-Up

Back · Pull-Up Bar

5 × 8

45s rest

Safety tips

  • Technique must stay solid under fatigue — scale the workout rather than degrade form.
  • Not appropriate for beginners without coaching.

Common mistakes

  • Going all-out on round one and burning out
  • Ignoring scaling options

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Disclaimer: This content is provided for general educational purposes only and is not medical advice, diagnosis, or treatment. Always consult a qualified healthcare professional before making decisions about your health, exercise, or nutrition.