Iron Metcon

The Iron Metcon is designed for the serious athlete looking to emphasize their strength and olympic lifts while incorporating intense functional style training. This program is designed for the functional fitness guru looking to get stronger, or the Olympic lifter looking to increase their metabolic conditioning. Moreover, this program will work wonders for our Military and LEO population due to the strength, force production, and intense conditioning it provides.

Total duration: 10 weeks

Weekly sessions: 6

Session duration: 1 1/2 - 2 hr (each day can be split into a two-a-day, providing shorter sessions)

Must have access to: a gym that provides the ability to perform olympic lifts and functional fitness style conditioning circuits. Certain movements can be substituted in the event you do not have access to a certain piece of equipment.

A day of training at a glance:

Power/Strength:

Snatch or Clean variant

Squat or Press

Accessories:

Upper body (alternating between push and pull)

Lower body (alternating between posterior and anterior)

Conditioning:

A variety of EMOM, AMRAP, and For Time workouts. Nearly all circuits are full body with some emphasizing either the upper or lower body.