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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

 

 

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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:

 

 

 

 

 

 

 

 

 

 

 

 

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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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