Metcon One


Metabolic Conditioning

Metabolic conditioning is an intense circuit-style workout that is one of the most popular training methods used in the fitness industry today. MetCon One utilizes a combination of strength training exercises and anaerobic conditioning drills. Workouts may be timed (and usually are) with circuits consisting of 4 to 10 exercises performed in multiple rounds, with very little rest.

A study by The European Applied Journal of Physiology showed metabolism to be in an elevated state for up to 16 hours following intense resistance exercise. A major contributing factor to this elevated state is due to the body’s high demand for oxygen post exercise, otherwise known as EPOC (Excess Post-Exercise Oxygen Consumption). After intense exercise, there is an increase in lactic acid, an elevated body temperature, an elevation in breathing and heart rate, resynthesis of phosphocreatine in the muscles and elevated hormone levels. In order to restore equilibrium within the body, higher amounts of oxygen are required. Therefore, not only do you burn a ton of calories during your workout, but post-workout as well.



Complete your workout or circuit as quickly as possible while maintaining proper form and staying near your anaerobic threshold. This maximizes the challenge and your energy expenditure.



Expect to perform basic, multi-joint strength exercises which are compound movements with high energy demand. Expect to use barbells, dumbbells, kettle bells and body weight for exercises like push-ups, pull-ups, burpees, lunges, thrusters and many, many more.


To really stoke your metabolism, heart rate, and cardio conditioning, we use conditioning drills at near maximal intensity for anywhere between 10 seconds and 2 minutes. Options include sprints, stairs, suicides, box jumps, jump rope, etc...



Every facet of strength and conditioning is improved, so the benefits of Metcon One are endless. You will notice increased strength and cardiovascular endurance, power, speed, and metabolism. This equals stronger muscles, less body fat, increased power and endurance and better health! Not to mention improvements in any sport that requires strength, power, agility and endurance (yes, that’s all sports).