Saturday MetCon Madness

Date: Saturday, March 8, 2025

Duration: 45 minutes Focus: Full-body strength, endurance, and metabolic conditioning Equipment: Kettlebell, dumbbell, bodyweight 

Warm-Up (10 minutes) 

1. Dynamic Jump Rope Mimic (2 minutes) – Demo

2. Bear Crawl → Crab Walk Flow (1 minute) – Demo

3. Kettlebell Deadlift to Upright Row (1 minute) – Demo

4. Lateral Lunges (30 sec/side) – Demo

Main Workout: MetCon Circuit (25 minutes) 

Perform 4 rounds with 2 minutes rest after each round.

1. Squat Jumps (10 reps) – Demo

2. Renegade Rows (10 reps total) – Demo

3. Weighted Step-Ups (10 reps/side) – Demo

4. Plyo Push-Ups (10 reps) – Demo

5. Kettlebell Swings (20 reps) – Demo

Optional Advanced Tier: The Overdrive Challenge (5 minutes) 

Perform 2 rounds with minimal rest:

1. Double Kettlebell Clean & Press (8 reps) – Demo

2. Burpee Broad Jump (10 reps) – Demo
   

Finisher: Tabata Burnout (4 minutes)

Perform 8 rounds of 20 seconds work / 10 seconds rest:

• Odd rounds: Mountain Climbers – Demo

• Even rounds: Jump Squats – Demo

Cool-Down (6 minutes) 

1. Child’s Pose → Thread the Needle Stretch (1 min/side) – Demo

2. Standing Forward Fold Pulse (1 minute) – Demo

3. 90/90 Hip Stretch (30 sec/side) – Demo

Focus & Benefits 

• Strength & Power: Renegade rows and clean & press build upper-body strength and explosiveness.

• Endurance: Weighted step-ups and kettlebell swings challenge muscular stamina and cardio fitness.

• Metabolic Burn: Tabata finisher spikes heart rate for maximum calorie burn (~500-600 kcal). Pro Tip:

Hydrate with coconut water post-workout to replenish electrolytes naturally. Pair it with a protein-rich snack like Greek yogurt + berries to aid muscle recovery and reduce soreness.

Crush your Saturday workout! 🔥