| Day | Workout |
|---|---|
| Monday | Metabolic Conditioning |
| Tuesday | Rest Day |
| Wednesday | Metabolic Conditioning |
| Thursday | Rest Day |
| Friday | Metabolic Conditioning |
| Saturday | HIIT |
| Sunday | Rest Day |
Overview
Goal: Fat Loss, Endurance, Work Capacity
Suggested Duration: Indefinite
Weekly Split: 4 training days, 3 rest days
The Metcon Workout Plan is built around metabolic conditioning - high-effort, full-body circuits that train strength and cardiovascular endurance at the same time. Three metcon sessions drive the engine across the week, with a Saturday HIIT session to push work capacity even further. If you want to burn fat, build stamina, and get more done in less time, this is your plan.
Instructions
- Use the database to find a workout that matches the type assigned for the day.
- Set the difficulty level (1 to 5) to match your current fitness level.
- Pick a workout and complete it on Level I, II, or III, depending on how much time and energy you have.
On rest days, we recommend you complete a stretching routine or a yoga sequence to help keep your exercise streak going. Add an ab workout to support mobility and core strength.
