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25-Minute UNLEASHED | MetCon

Welcome to my 25-minute workout “MetCon” from my UNLEASHED Workout Plan. Get your FREE 2-week UNLEASHED Advanced Level Workout Plan here!

“MetCon” is a high-intensity strength and cardio full body workout that will leave you breathless. Circuits and EMOM make up this intense challenge with lots of work and little rest. We work our muscles stressing good form and range of motion. In this workout, and all of the UNLEASHED workouts you will be encouraged to rise to the challenge, master complex moves and max out your power.

In this blog you’ll find a summary of the workout with some tips and notes. But if you just can’t wait to get moving, then go ahead and dive right into the workout.

If you have time, take my 5-minute warm up before your workout and my 5-minute post workout stretch when you’re done.

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Equipment

Water bottle
Gorilla Mat
Dumbbells – Light
Dumbbells – Heavy

Before You Begin

Following a warmup, this workout is is made up of three sets where each set includes a round of circuits and a round of EMOM (every minute on the minute). There are 9 unique exercises using one or two dumbbells and body weight. With every move you’re encouraged to use good form and full range of motion while lifting as heavy as you can safely. The purpose of the workout is to test your stamina with high work to rest ratios. I used 10 lb (4.5 kg) and 15 lb (6.8 kg) weight.

Workout Video:

Workout Breakdown:

There are three sets of exercises in this workout. Each set is made up of three exercises with the first round being a circuit (30s on + 10s rest) repeated twice, and the second round is an EMOM (every minute on the minute) of 6 reps, also repeated twice.
Take an extra 15 seconds rest after each round/set.

Exercises

Set 1

  1. Suitcase Swing
  2. Reverse Lunge + Overhead Press
  3. Side Lunge + Lateral Raise

Set 2

  1. Kettlebell Swing with Squat Step
  2. Shuffle with Punch
  3. Snatch

Set 3

  1. Star Sit Up
  2. V-sit Over Under
  3. Bear Plank Transfer

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