Metcon Monday #1 - 1/13/20

A little background for those that have never heard the word "metcon" before, it's a portmanteau of metabolic conditioning used almost exclusively in the crossfit world.  Speaking of that world, I'm out.  I found a new Olympic lifting coach, so I'm headed down that road again which leaves a cardio gap in my training.  See, metcons are really just cardio disguised as...well, anything else.

So, in order to fill the cardio gap, I'm going to be writing my own workouts with a bent towards the type of things I might see in a tactical games competition, as I also intend to start trying that out this year.  These workouts will be out of my garage, and will therefore included pretty limited and/or cheap equipment, and no cardio equipment like a treadmill, rower, or air bike as I don't have any of those.  Consequentially, they should be easy for most to duplicate.  So, without further adieu, I give you the very first workout

12 Minutes as many reps as possible (AMRAP)

150m farmers/waiters carry (1 dumbell overhead, 1 dumbbell at your side, switch as needed)
15 burpees
15 air squats

All while wearing a 20# weight vest.


Record your time somewhere (count each meter as a rep, and each rep as a rep), and in 3 months, try the same workout again (on of the things I think most crossfit gyms miss in a bid to be "constantly varied") to see if your conditioning has improved.


EDIT:  Just got doing the workout.  I did 1 rd +156 reps.  My particular weight vest has very fat shoulder pads which made the overhead carry more difficult than expected, AND it started raining halfway through the workout making my second carry very slippery!  Oh well.

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