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bootcamp circuitsBootcamp exercise IdeasBootcamp ExercisesBootcamp Workoutsnew bootcamp ideasonline workoutsSmall Group Training Workouts

Minimalist Metcons

Minimalist Metcons

By Sarah Rippel

Author of “Home Program Design Mastery,” “The Ultimate Group Training System,” “Build ‘N Burn 2.0,” & “Build ‘N Burn



CIRCUIT 1: x 3-5 Rounds for Time

KB Alternating Reverse Step Step Clean x 6 (3/side)

Box Jump x 8

Alternating Step-Up x 10 total

Air Squat x 12


CIRCUIT 2: 40/20 x 3-5 Rounds

Seesaw Press

Single Leg Cross-Body Reach (R)

Rotational Push-Up

Single Leg Cross-Body Reach (L)


CIRCUIT 3: x 3-5 Rounds for Time

KB Swing x 20

KB Push Press x 5/side

KB Alternating Hinged 1-Arm Row x 10/side


CIRCUIT 4: x 3-5 Rounds for Time

KB Alternating Lateral Step Goblet Clean x 10

Goblet Sprinter Squat x 5/side

KB 1-Arm Floor Press in Tuck Hold x 10/side




Check out top level programming by Sarah Rippel :


Home Program Design Mastery plus Done for You programs,templates and more!











The Ultimate Small Group Training System”  The most Comprehensive Guide to Semi-Private and Small Group Training for Fit Pros.











Build N’ Burn  – Done For YOU 16 Wk Metabolic Group Training Program for Fit Pros











Check out The Done-for-You 12 week Build ‘N Burn 2.0 for Fit Pros:














Other articles by Sarah Rippel:
Bodyweight + Dumbbell Metabolic Circuits II

Using a Tempo Focus with Build ‘N Burn Workouts

 30:30 Turkey “Burner” AB Circuit

New Creative Conditioning Circuits Part 1

How To Progress Conditioning Workouts: Part 3

Strongman Cardio 

Mechanical Drop Sets: Programming Ideas

KISS Principle for Group Training+(3x3x3 Circuit Workout)

Deceptively Devious Conditioning Circuit

The Smart Program Design Series: Incorporating Variety & Making Progression Seamless Part 5 – Selecting Exercises for Conditioning Work

SGT Workout Breakdown- Program 4  Part 1

The Conditioning Based Warm-Up: 10 Minute EMOM

SGT Workout Breakdown Program 4 – Part 2

Metabolic Circuit Revamp V1.0

Unconventional Cardio: Strongman Conditioning Circuits

Density Training for Metabolic Conditioning & Strength Work

Using Cluster Sets To Spice Up Strength Programming

4 Wall Ball Conditioning Workouts+4 Tips to Improve Wall Ball Technique(Videos)

Using a Tempo Focus with Build ‘N Burn Workouts

Speed Ladder + Static Core Continuous 30-Second Circuit Version 2.0

Alternating EMOMs for Small Group Training

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