AGREEMENT AND RELEASE OF LIABILITY In consideration of being allowed to participate in the activities and programs offered by AMRAP Plus One, LLC, and to use its programs and training, in addition to the payment of any fee or charge, I do hereby waive, release and forever discharge and hold harmless AMRAP Plus One, LLC and its consultants, ocers, agents, and employees from any and all responsibility, responsibility, liability, liability, cost and expenses, including injuries or damages, resulting from my participation in any activities, or my use of any programs designed by AMRAP Plus One, LLC. I do also hereby release AMRAP Plus One, LLC its consultants, ocers, agents and employees from any responsibility or liability for any injury, damage or disorder (physical, metabolic, or otherwise) to myself, or in any way arising out of or connected with my participation in any activities with AMRAP Plus One. I understand and am aware that strength, exibility, exibility, and aerobic exercise, including the use of equipment are a potentially hazardous activity. activity. I also understand that tness activities involve a risk of injury and even death, and that I am voluntarily participating in these activities and using equipment and machinery with knowledge of the dangers involved. I hereby agree to expressly assume and accept any and all risks of injury or death related to said tness activities. In addition, I certify that I am 18 years of age or older. I do hereby further declare myself to be physically sound and suffering from no condition, impairment, disease, inrmity or other illness that would affect nutrient metabolism or prevent my participation or use of equipment or machinery except as hereinafter stated. I do hereby acknowledge that AMRAP Plus One, LLC has recommended to me that I obtain a physician’s approval for my participation in an exercise/tness activity or in the use of exercise equipment and machinery. I also acknowledge that AMRAP Plus One, LLC has recommended that I have a yearly or more frequent physical examination and consultation with my physician as to physical activity, activity, exercise and use of exercise and training equipment so that I might have his/ her recommendations concerning these tness activities and equipment use. I acknowledge that I have either had a physical examination and been given my physician’s physician’s permission to participate, or that I have decided to participate in activity and use of equipment, machinery, machinery, and programs designed by AMRAP Plus One, LLC without the approval of my physician and do hereby assume all responsibility for my participation and activities, and utilization of equipment and machinery in my activities. AMRAP Plus One diet/training programs are not meant to treat or manage any health condition. Always consult with your healthcare provider prior to adjusting your current style of eating or beginning any new diet and/or training plan. In addition, I hereby represent and warrant that I am currently covered by an accident and health insurance policy. policy. With my purchase of the AMRAP Plus One Training Programs or any other template purchase, I understand that I am not purchasing individual consultation services, and I neither expect nor presume any requirement on the part of the AMRAP Plus One, LLC staff to answer specic, direct questions about the templates nor their modication procedures. I understand that by purchasing any of AMRAP Plus One Training Programs I am bound to this entire agreement. I also agree that the templates are not a guaranteed guide to results of any sort and agree not to hold AMRAP Plus One, LLC staff liable for any outcomes or a lack thereof.
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Introduction Metcon is short for “Metabolic Conditioning”. Metcon is a popular term used to describe a workout involving repeated and/or sustained high-intensity exercises, usually involving weight lifting movements, with short rest periods in order to burn fat or create a “condition“conditioning” effect. Metabolic conditioning is one of those killer high intensity workouts. This type of training involves a very high work rate using exercises designed to burn more calories during your workout and maximize calories burned after your workout, or your afterburn. We have combined 100 of our favorite high intensity metcons inside this program. If you are unable to perform some of the exercises included in this e-book we recommend nding a way to scale it back to your skill level. Start at 1 and nish at 100 or pick a random number everytime you go in to train. This is a perfect supplement to any regiment.
In collaboration with CrossFit Full Strength PHX, Arizona https://www.facebook.com/crosstfullstrength/ https://www.instagram.com/crosstfullstrength/
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50 DUs then... 20-15-10 Deadlift 225/155 HSPU then... 50 DUs then... 10-15-20 Power Clean 135/95 Dips then... 50 DUs 2
3 Rounds 7 Hang Power Snatches 95/65 5 OHS 400m Run 7 OHS 5 Hang Power Snatches 400m Run 3
4 Rounds for Time: 10 Shoulders to Overhead 135/95 12 CTB Pull-Ups 14 Cal Row Rest 90 seconds after each round
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16m AMRAP 12 Wallball 8 Box Jumps 12 KBS 53/35 8 Push Ups 5
For Time: 1 mile run 30 Power Cleans 155/108 50 Pistols (Total) 6
Rowing Annie 500m Row 50 Sit Ups 400m Row 40 Sit Ups 300m Row 30 Sit Ups 200m Row 20 Sit Ups 100m Row 10 Sit Ups 7
For Time: 400m Run with a plate 45/25 then...
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5 Rounds: 7 Muscle-ups (Scale to Pull Ups and Dips x 3) 14 Handstand Push-ups 21 KBS 70/53 9
For Time: 800m Run 5 Bear Complex 115/85 (Must be touch and go. g o. If you put the bar down you must perform 5 Burpees.) 600m Run 5 Bear Complex 400m Run 5 Bear Complex 200m Run 5 Bear Complex 10
7 Rounds: 7 HSPU 7 Dips 7 Push-ups
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For Time: 5 Rounds 5 Deadlifts 275/195 10 Burpees 12
25m AMRAP 3 x *Cindy 400m Run 4 x Cindy 400m Run 5 x Cindy 400m Run ..... *CINDY= 5 Pull Ups, 10 Push Ups,15 Squats 13
50-30-20 Double Unders Sit Ups then... 5 Rounds 10 Toes to Bar 10 HSPU then... 20-30-50 Double Unders Sit Ups
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15-12-9 Power Snatch 95/65 Box Jump 24/20 Rest 3 minutes 12-9-6 Power Snatch 95/65 Box Jump 24/20 Rest 3 minutes 9-6-3 Power Snatch 95/65 Box Jump 24/20 This workout should be done unbroken so scale weight appropriately! 15
15m Clock 30 calorie row 50 KBS 53/35 Then with remaining time... 7 HR Push Ups 7 Wallball 7 Pull Ups 16
3 Rounds for time: SPRINT!!! 10 Deadlifts 275/195# (MUST CONTROL ALL REPS TO THE GROUND) 50 Double Unders
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For Time: Run 600m then... 6 Rounds 6 Pistols Total 6 HSPU then... Run 600m 18
15-12-9-6-3 Toes to Bars Hang Power Cleans 115/85 Box Jumps 19
For Time: 1000m Row 12 Burpees 18 KBS 53/35 50 Sit Ups 12 Burpees 18 KBS 800m Run 12 Burpees 18 KBS 50 Sit Ups 12 Burpees 18 KBS 100 DUs
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For Time: 1 Mile Run 75 OHS 95/65 21
For Time: 5 Rounds 12 Deadlifts 155/108 9 Power Cleans 6 Jerks 22
10-15-25-15-10 KBS 53/35 Push Ups Toes to Bars 23
For time: 150m Row 300m Row 150m Row 450m Row 150m Row 450m Row 150m Row 300m Row 150m Row (Rest:Work/1:1)
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5-3m Rounds: 1m Rest 3 Thrusters 115/75 4 Lunges total with Bar (Can be front rack or on back) 5 Box Jumps 24/20 25
3 Rounds for time: 400m Run 21 Pull Ups 12 Ring Dips 26
5 Rounds 500m Row Rest is equal to work 27
For Time: 75 Double Unders 30 Deadlifts 135/95 200m Run 30 Hang Power Clean 200m Run 30 Deadlifts 75 Double Unders
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20 Handstand Push Ups 5 Rounds Round s of Cindy: 5 Pull Ups 10 Push Ups 15 Squats then... 1600m Run or Row then... 5 Rounds of Cindy: 5 Pull Ups 10 Push Ups 15 Squats then... 20 Handstand Push Ups 29
15m AMRAP 15 Power Snatches 75/55 30 Double Unders 7 Burpees 30 7m AMRAP 5 Toes to Bars 7 Thrusters 95/65 9 Sit Ups Rest 3m 7m AMRAP 5 Ring Dips 7 Wall Ball Shots 20/14 9 Box Jumps 24/20
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For Time: 100 DUs 25 DLs 185/135 25 KBS 70/53 50 Push Ups (Add some weight if needed) 50 Pull Ups 25 KBS 25 DLs 100 DUs 32
For Time: 600m Run then... 5 Rounds 10 Jerks 135/95 10 Burpees 33 For Time: 2k Row 30 Hang Power Cleans 155/108 50 Pistols (scale OH lunges)
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For Time: Run 400m 30 Snatches 95/65 Run 400m 30 OHS 95/65 Run 400m 30 Strict Press Run 400m 35
0:00-7:00 to complete: 10-9-8-7-6-5-4-3-2-1 Box Jump 24/20 Pull-ups 7:00-14:00 to complete: 21-15-9 Wall Ball Shots 20/14 Kettlebell Swing 53/35 Push-ups (hand release) 14:00-21:00 to complete: 50 Sit-ups 50 Burpees 50 Sit-ups 21:00-28:00 to complete: 1000m Row
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10-9-400m Run 8-7-400m Run 6-5-400m Run 4-3-400m Run 2-1 Deadlifts 135/95 Jerks 37
For Time: 30-20-10 Thrusters 95/65 Push Ups Weighted Lunges Total (Bar can be on back or front rack) 38
10 Rounds 6 T2B 4 HSPU 18 DUs 39
For Time: 1000m Row 50 Burpees 30 Deadlifts 185/135 (control all reps to ground)
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3 Rounds for Time: 12 KB or DB Snatches 53/35 (total) 18 K2E 24 Wallball 20/15 54 Double Unders 41
12m Clock: 600m Run Then AMRAP 2 Pistols each leg 4 Dips 6 KBS 53/35 42
For Time: 5 Rounds 10 Deadlifts 275/185 (Control all reps to the ground) 25 Push Ups 15 High Box Jumps 30/24 43
For Time: 7 Rounds 3 Power Snatch 95/65 6 Overhead Squats 24 Double Unders
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For Time: 800m Run then... 10-9-8-7-6-5-4-3-2-1 KBS 70/53 C2B Pull Ups then... 800m Run 45
25 Calorie Row 35 Push Ups 15 Jerks 155/108 (Heavy! Use a rack if needed) 35 Box Jumps 30/24 15 Jerks 35 Push Ups 25 Calorie Row Rest 2m 20 Burpee Sprint! (That means do these as fast as you can) 46
12 Minute Clock 1000m Row then for the remainder of time: 5 Deadlifts 225/155 (Control all reps to the ground) 10 Wallballs 20/15
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5 Rounds 12 Box Jumps 9 Toes to Bar 6 OH Lunges 45/25 (each leg) 27 Double Unders 48
21-15-9 Hang Power Snatch 75/53 Push Ups Dips 49
7m Fran Ladder 3 Thrusters 95/65 3 Pull Ups 6 Thrusters 6 Pull Ups 9 Thrusters 9 Pull Ups 12...15...18...21...24... 12...15...18...21...24... HOW HIGH CAN YOU GO??? 50
4 rounds for time: 400m Row or Run 15 Weighted Sit Ups (45/25) 50 Double Unders 15 Burpees with a 6 jump (Old school standards) standards)
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For time: 50 Calorie Row 50 Box Jump Overs 24/18 (Ladies stack plates for 18 ) 50 Deadlifts 180/120 (Control all reps to the ground) 50 Wallball 20/14 50 Ring Dips 50 Wallball 50 Deadlifts 50 Box Jump Overs 24/18 50 Calorie Row 24m Time Cap 52
12 Jerks 165/115 (Use a rack) Run 400m 21 KBS 70/53 9 Jerks Run 400m 18 KBS 6 Jerks Run 400m 15 KBS 3 Jerks Run 400m 12 KBS 53
7 Rounds for Time: 7 Front Squats 135/115 7 Chest to Bar Pull Ups
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4 Rounds of: 2:00 AMRAP: 7 Hang Power Snatch 75/53 10 Lunges Total (Front rack or on Back) 75/53 7 Hang Power Snatch 75/53 14 Push Ups Rest 1m 55
For Time: 30 Calorie Row 15 HSPU 10 Burpees 15 HSPU 10 Burpees 15 Dips 10 Burpees 15 Dips 30 Calorie Row 56
For Time: Run 800m 30 KB Swings 53/35 50 Pistols (alternating) 30 KB Swings Run 800m
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18m AMRAP 15 Box Jumps 12 Deadlifts 135/95 9 Toes to Bars 58
5m Clock Buy in 60 Sit Ups Max Effort Wallball (20/14) Rest 2m then... For Time: 21-18-15-12-9 Hang Full Clean (115/75) Push Ups
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5 Push Jerks (175/123)* 8 Ring Dips 16 KBS (53/35) 29 Double Unders 4 Push Jerks 8 Ring Dips 16 KBS 29 Double Unders 3 Push Jerks 8 Ring Dips 16 KBS 29 Double Unders 2 Push Jerks 8 Ring Dips 16 KBS 29 Double Unders 1 Push Jerks 8 Ring Dips 16 KBS 29 Double Unders *Use a Rack. These should be extremely challenging. You should not be able to Push Press this weight. Keep it around 75%+ of 1RM
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14m AMRAP: 1 Round mini-Cindy (5 Pull Ups 7 Push Ups 9 Air Squats) 3 Burpees 2 Rounds mini-Cindy 6 Burpees 3 Rounds mini-Cindy 9 Burpees ..... How high can you go??? (Burpees increase by 3s) 61
For Time: 5 Rounds 12 Box Jumps (24/20) 12 Snatches (75/53)
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For Time: 30 DUs 21 KBS 53/35 7 HSPU 30 DUs 18 KBS 6 HSPU 30 DUs 15 KBS 5 HSPU 30 DUs 12 KBS 4 HSPU 30 DUs 9 KBS 3 HSPU 30 DUs 6 KBS 2 HSPU 30 DUs 3 KBS 1 HSPU 30 DUs
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Power Elizabeth meets Short Karen 21-15-9 Power Clean 135/95 Wallball Ring Dips 64
22m AMRAP 200m Run or Row 10 OH Lunges Total 45/25 10 Toes to Bar 10 HR Push Ups 65
For time: 100 Double-unders Then, Five rounds of: 10 Deadlifts 155/108 10 Front Squats 10 Handstand push-ups Then, 100 Double-unders
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20m EMOM: Perform the following every min for 20m 3 Strict Pull-Ups 3 Box Jumps 36/30 (stack plates on 30”) 6 Kettlebell Swings 70/53 67
10m AMRAP 8 Toes to bar 8 Thrusters 95/65 12 Lunges w/ bar (Steps) 68
5 Rounds for Time: 16 Ring Dips 16 Deadlifts 225/155 69
For time: 9 Snatches 105/75 Row 2,000 meters 15 Snatches Row 1,000 meters 21 Snatches Row 500 meters
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For Time: 50 Backsquats 95/65 50 Weighted Sit Ups 45/25 50 Backsquats 75/55 50 KBS 53/35 50 Backsquats 55/45 50 Weighted Sit Ups 71
3 Rounds for Time: 10 HSPU 15 Ring Dips 20 Push Ups 25 Pull Ups 72
20m AMRAP 15 Weighted Sit Ups 45/25 21 DLs 135/95 73
Five rounds for time of: Run 400 meters 21 Clean and Jerks 115/75
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For Time: 10 Pull Ups 20 Push Ups 30 Air Squats 60 Double Unders 15 Pull Ups 30 Push Ups 45 Air Squats 90 Double Unders 20 Pull Ups 40 Push Ups 60 Squats 120 Double Unders 75
3 rounds of: Row or Run 800 meters Rest 90 seconds 76
For Time: 21-18-15-12-9-6-3 KBS 53/35 Weighted Sit Ups 45/25 OHS 135/95 (these should be a challenging weight)
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For time: 30 Chest to Bar Pull Ups 21 Power Clean and Jerks 135/95 Row 2,000 meters 78
For Time: 500m Row 30 HSPU 400m Run 30 Burpees 100 Double Unders 30 Wall Balls 79
Seven rounds for time of: 15 Weighted Sit Ups 15 Russian KBS 70/53 10 Thrusters 95/65 10 Snatches 95/65 80
20m AMRAP 21 Push Ups 21 Pull-ups
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Three rounds for time of: 5 MUs (scale reps or the movement with pull-ups and dips) 10 HSPU 15 One legged squats, each leg 82
12:00 AMRAP of: 2 Power Clean 135/95 10 Double-Unders 4 Power Clean 20 Double-Unders 6 Power Clean 30 Double-Unders 8 Power Clean 40 Double-Ubders 10 Power Clean 50 Double-Unders... 83
For time: Row 500 meters 50 Weighted Sit Ups Row 1,000 meters 30 Weighted Sit Ups Row 2,000 meters 20 Weighted Sit Ups
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15m Clock: 1 minute of Squats 2 minutes of Double-unders 3 minutes of Push-ups 4 minutes of KBS 53/35 5 minutes of Pull-ups 85
For Time: 15 Thrusters 135/95 21 Deadlifts 12 Thrusters 15 Deadlifts 9 Thrusters 9 Deadlifts 86
You can break up middle, but not runs. 1 Mile Run 50 HSPU 100 Pull Ups 200 OH Walking Lunges 1 Mile Run
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1RM OHS 1000 Meter Row Max Ring Dips (3m) 88
10m to nd 1RM Deadlift then right into... 1,000 meter Row 30 C2B Pull-ups 89
10m to nd 1RM Front squat 1,000 meter Row 30 Ring Dips 90 15m Clock 2 minutes of Burpees 2 minutes of Weighted Sit-Ups 2 minutes of Push Ups 2 minutes of Weighted Sit-Ups 2 minutes of HSPU 1 minutes of Burpees 1 minutes of Weighted Sit-Ups 1 minutes of Push Ups 1 minutes of Weighted Sit-Ups 1 minutes of HSPU
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For Time: 50 Ring dips 50 Squat Cleans 115/75 50 Ring dips 92
3 rounds for time of: 21 Power Snatch 115/75 27 Pull-ups 27 Weighted Sit Ups 45/25 93
3 rounds for time of: 21 Power Cleans 115/75 27 Burpees 27 Weighted Sit Ups 94
3 rounds for time of: 21 Push Press 115/75 27 Calories on Rower 27 Weighted Sit Ups 45/25
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2m @ each station Row Max Pull Ups Row Max Burpees Row Max Sit Ups (no weight) 1m @ each station Row Max Pull Ups Row Max Burpees Row Max Sit Ups (no weight) 96
2m @ each station Row for Calories Thruster 95/65 Row for Calories Power Snatch 95/65 Row for Calories Squat Clean 95/65 1m @ each station Row for Calories Thruster Row for Calories Power Snatch Row for Calories Squat Clean
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Special Mary For time: 5 HSPU 10 Pistols Alternating (Total) 15 Pull Ups 10 HSPU 20 Pistols Alternating (Total) 30 Pull Ups 15 HSPU 30 Pistols Alternating (Total) 45 Pull Ups 10 HSPU 20 Pistols Alternating (Total) 30 Pull Ups 5 HSPU 10 Pistols Alternating (Total) 15 Pull Ups
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15m Clock 5 minutes of Clean and Jerks 135/95 5 minutes of Rowing for calories 5 minutes of Burpees 99
30-20-10 Thrusters 95/65 Toes to Bar 100
For Time: 100 Pull Ups
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Glossary AMRAP = As Many Rounds As Possible DU = Double Unders = https://www.youtube.com/results?search_query=double+unders HSPU = Hand Stand Push Ups = https://www.youtube.com/results?search_query=crosst+han https://www .youtube.com/results?search_query=crosst+han d+stand+push+ ups PC = Power Clean = https://www.youtube.com/results?search_query=crosst+pow https://www .youtube.com/results?search_query=crosst+pow er+clean HPC = Hang Power Clean = https://www.youtube.com/results?search_query=crosst+hang https://www .youtube.com/results?search_query=crosst+hang +power+clean +p ower+clean SC = Squat Cleans = https://www.youtube.com/results?search_query=crosst+squa https://www .youtube.com/results?search_query=crosst+squa t+clean HPS = Hang Power Snatch = https://www.youtube.com/results?search_query=crosst+hang https://www .youtube.com/results?search_query=crosst+hang +power+snatch +p ower+snatch Snatch = https://www.youtube.com/results?search_query=crosst+snatch PS = Power Snatch = https://www.youtube.com/results?search_query=crosst+power+snatch OHS = Over Head Squat = https://www.youtube.com/results?search_query=crosst+over https://www .youtube.com/results?search_query=crosst+over head+squat
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CTB = Chest To Bar = https://www.youtube.com/results?search_query=crosst+chest+to+bar Wall Balls = https://www.youtube.com/results?search_query=crosst+wall+balls Box Jumps = https://www.youtube.com/results?search_query=crosst+box+jumps KBS = Kettle Bell Swing = https://www.youtube.com/results?search_query=crosst+kettlebell+swings RKBS = Russian Kettle Bell Swing = https://www.youtube.com/results?search_query=crosst+russian+kettlebell+swings Push Ups = https://www.youtube.com/results?search_query=crosst+push+ups HR Push Ups = Hand Release Push Ups = https://www.youtube.com/results?search_query=crosst+hand+release+push+ups Strict Pull Ups = https://www.youtube.com/results?search_query=crosst+strict+pull+ups Sit Ups = https://www.youtube.com/results?search_query=crosst+strict+sit+ups Weighted Sit Ups = https://www.youtube.com/results?search_query=crosst+weighted+sit+ups
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Pistols = https://www.youtube.com/results?search_query=crosst+Pistols Thrusters = https://www.youtube.com/results?search_query=crosst+thrusters Burpees = https://www.youtube.com/results?search_query=crosst+Burpees Front Squat = https://www.youtube.com/results?search_query=crosst+front+squat S2OH = Shoulder To Overhead = https://www.youtube.com/results?search_query=crosst+shoulder+to+overhead MU = Muscle Ups = https://www.youtube.com/results?search_query=crosst+Muscle+ups Dips = https://www.youtube.com/results?search_query=crosst+dips Ring Dips = https://www.youtube.com/results?search_query=crosst+ring+dips Bear Complex = https://www.youtube.com/results?search_query=crosst+bear+complex DL = Deadlifts = https://www.youtube.com/results?search_query=crosst+dead https://www .youtube.com/results?search_query=crosst+dead lifts TTB = Toes To Bar = https://www.youtube.com/results?search_query=crosst+toes+to+bar
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Power Snatch = https://www.youtube.com/results?search_query=crosst+power+snatch BJ = Box Jump = https://www.youtube.com/results?search_query=crosst+box+jump Jerks = https://www.youtube.com/results?search_query=crosst+jerk PP = Push Press = https://www.youtube.com/results?search_query=crosst+push+press Air Squats = https://www.youtube.com/results?search_query=crosst+Air+squats+ Strict Press = https://www.youtube.com/results?search_query=crosst+strict+press K2E = Knees To Elbow = https://www.youtube.com/results?search_query=crosst+knees+to+elbow OHL = Overhead Lunges = https://www.youtube.com/results?search_query=crosst+overhead+lunges BJO = Box Jump Overs = https://www.youtube.com/results?search_query=crosst+box+jump+overs PC & J = Power Clean and Jerk = https://www.youtube.com/results?search_query=crosst+power+clean+and+jerk
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Congrats! You have just nished some killer METCONS! Make sure you tag us @amrapplusone on all social media platforms so we can check out and maybe feature some of your progress!
To see some more of our programs, click here.
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