Hybrid Strength Training: MetCons Menu



As I mentioned in my post about my next 12 weeks of training, I will be scheduling in Metabolic Conditioning days as part of my plan. During Phase I, I'll do these twice a week. Because this type of training is so taxing to the various energy pathways, I prefer a lot of variety. That way I'm not dreading it in my head; "Not THIS again!!!"

I've created 12 MetCon WODs for myself, and I'll work through them in sequence. I feel that movements with a large range of motion are best for a few reasons. One, it is the best way to ensure you develop or maintain Mobility. Two, it is more calorically expensive per 'rep'. Additionally, it is a nice counter balance to the joint stress that heavy weights place on a trainee. Another benefit it that these sorts of movements disrupt your breathing pattern, so you end up working harder. If you've ever competed in any form of fighting, you'll understand the benefit of being able to work when your breathing rhythm is broken.

The MetCon menu below, is designed for ME! It addresses my needs, goals, and capability.


  • WOD 1: Max rounds in 15 mins of:
    a. Cleans: 115lb x 10
    b. Burpees: x 10

  • WOD 2: 4 rounds for time of:
    a. 400 meter run
    b. pushups x 20
    c. situps x 20

  • WOD 3: 4 rounds for time of
    a. Box jumps: x 20
    b. T-bell swing: 63lb x 15
    c. Sprawls: x 20

  • WOD 4: 2 rounds for time of
    a. High knee jump rope x 100
    b. Plank rows x 50
    c. Dips x 25

  • WOD 5: FRAN - 21 - 15 - 9 reps for time of
    a. Thruster 95lb
    b. Pullup

  • WOD 6: 3 rounds for time:
    a. T-bell swing: 63lb x 15
    b. Hanging kee-to-elbow x 10
    c. 800 meter run

  • WOD 7: Max rounds in 20 minutes of:
    a. Ring pullup x 10
    b. Ring dips x 10
    c. Pistol squats x 10

  • WOD 8: Complete for time:
    1. 1 mile for time
    2. Pushups x 100
    3. Sumo grip high pull 85lb x 100

  • WOD 9: Countdown from Hell
    a. T-bell swing: 63lb
    b. Goblet squat: 63lb
    c. Sprawl

  • WOD 10: 21 - 15 - 9 reps for time of:
    a. V-grip row: 110lbs
    b. Burpees

  • WOD 11: Modified Fight Gone Bad (3min rounds, 1min rest)
    1. StepMill - record distance
    2. SGHP @ 85lbs - reps
    3. Situps - reps
    4. Box jumps - reps
    5. "Overhead Anyhow" @ 85lbs - reps

  • WOD 12: 5 rounds for time of
    a. 400 meter run
    b. Snatch: 95lb x 6
    c. High pull: 95lb x 6

One and a half weeks till I get rollin!!!!!

Comments

Post a Comment

Popular posts from this blog

Intro to Calisthenics

 I'm kind of big and kind of heavy. I weigh 235 and wear XXXL shirts ťailored to fit my size L waist.  Even so, after moths of consistent effort, I'm strong enough to incorporate calisthenics as my primary form of training volume. My current plan is paying off in the form of major leaps in endurance, tighter physique, and fat loss.  The schedule is: Mon - whole body Tue - arms Wed - whole body Thu - off Fri - whole body Sat - arms Sun - off My torso has always grown faster than my arms and I need to build proportion, so they get 2 dedicated sessions a week.  A typical whole body session runs like this: 1. Single leg calf raise: 3-100 method* 2. 10 min EMOM: Big power movement like deadline, or snatch grip high pull, or clean&press.  Start at 10x3 and stick with the same weight till you can perform 10x6.  Rotate between 5-6 movements every session. 3. Conditioning circuit 1: 5 rounds of   A. Pushup progression   B. Pick a single leg squat pattern movement I stick with the sa
Read more

The Warrior's Path

This year has been a real test of character, and I have to say, I  passed with probably a B+, or maybe A-.   What makes a warrior different from the ordinary man is not whether he faces obstacles or not. We all face obstacles.  No; what makes a warrior different is how he faces the obstacles. An ordinary man and a warrior will both map out a course to  their objective. The ordinary man will get distracted along the way.  He might see the trail up the mountain and convince himself he never really wanted to reach his objective. When his arms go numb from shouldering the load, he discards item from his pack he suddenly sees as unnecessary.  He might sprain an ankle, call 911 and decide the course is too dangerous for any sane person to attempt.  So much the better, because now he has plenty of time for other more important things.  Isn't it football season anyway? The ordinary man makes excuses to stay ordinary. The warrior notices and appreciates all the beauty along th
Read more

13JAN2015: More boxing

Great evening.  I got to coach two people and really focus on skills, while participating. Warm-up:  5 rounds of jump rope 3mins on / 30 seconds off.  TIRING!!! 3 rounds of shadow boxing, emphasis on footwork, body position, balance 5 rounds of mitt work 5 rounds of heavy bag. I snuck in a copuple rounds of kicking, just to dust off the Kajukenbo rust.
Read more