101 METCON Workouts: Vol 1

101 METCON Workouts: Vol 1

Regular price
Sale price

Our 101 METCON WORKOUTS are made up of 101 of our favorite workouts all in one easy to browse e-book. Each workout was tested for efficacy and difficulty.

Sometimes adding in a new and fresh program, is all it takes to get your fitness fire burning again.

You know what’s worse than being bored with your workouts? Learning how to program to spice them up!

Maybe you want to do a little more than what you’ve been doing. You know, add some volume.

Maybe you want to layer in a few different time-domains and/or movements. You know, add some creativity.

Or maybe you just don’t want to have to THINK about creating your workouts. You just want to show up and crush 'em.

If any of those sound like you, then this EBOOK is an excellent fit for you.

This is Functional Fitness at its finest. This type of workout style is one of the Foundations of CrossFit (along with sound Nutrition) and the Functional Fitness Community. This is what started it all. Metcons challenge the athlete's physical and mental capacity utilizing both skill driven and high power output movements. You'll see bodyweight

This program is a great supplement with your current workout routine or can be used on its own by performing one or even multiple workouts.

This e-book is an extremely well-thought out compilation of 101 METCON Workouts.

Here is an example of one of our METCON Workouts:


“Pop and Lock”

12 Min
3 Rounds
40 Double Unders
15 T2B

@ 5 Min Complete:
7 OHSQ 135/95
12 C2B Pull Ups

Training Notes:
Choose modifications to complete the first 3 rounds in under 5 minutes. After 5 mins complete 7 Min/AMRAP. You should be able to do the first couple rounds of 7 and 12 Unbroken. Modify accordingly.

More Challenging - Increase time domain(15)/weights (155/105), Bar Muscle Ups

Easier - Decrease weights (95/65), Singles (80), Hanging Knee Raises/T2Barbell, Pull Ups/Jumping C2B Pull Ups, Front Squats


Workouts are broken up into 4 categories:

0-8 = 25 Workouts

8-15 = 25 Workouts

15-20 = 25 Workouts


20+ = 26 Workouts

Regardless of time domain, there are suggested modifications for making the workout ‘More Challenging’ or ‘Easier’ to make sure anyone and everyone receives the best possible workout for their skill set. Also, I have provided Training Notes for each workout giving a brief description of how the workout should be done to get the appropriate response.

We have provided Reference Pages full of Movement, Distance and Calorie Modifications for the categories of: Aerobic (Run, Bike, Ski, Row), Bodyweight (Strength, Core, Skills) and Lifting (Barbell). This is priceless when knowing what and how much to modify to get the correct response from the workout.

If you want to test the more challenging movement-based workouts, but don’t have all the technical movements down yet, modify the movements using our ‘Movement Modifications’ Sections.

Also, you can check out my CrossFit Movement Prep Video Mini-Series of the 13 Most Common CrossFit Movements. It includes the Execution of the movement and the Top 3 Faults and their Fixes. Normally $47, it’s FREE for you for purchasing this ebook.

A great mix of strength, stamina and skill "101 METCON Workouts: Vol 1” is a must-have for your collection.


There are many types of workouts beyond Metcons. Namely EMOM’s.  You can do an EMOM (Every Minutes On the Minute) or E2MO2M (Every 2 Minutes On the 2 Minutes), E3MO3M, E5MO5M, E10MO10M, etc.. You get the idea. If you’re interested, check out my 101 EMOM WORKOUTS: VOL 1 and 101 VARYING EMOM WORKOUTS e-books! And if you’re traveling, be sure to grab the 101 TRAVEL WORKOUTS. A ton more variety means a TON more FITNESS and FUN!


We offer a 1-on-1 Remote Coaching Program designed with YOU and your goals as the main focus. Our program can vary in goals from trying to get your first pull up to Nutritional Guidance all the way to wanting to prepare and compete (and kick A$$) in local competitions, the CrossFit OPEN and even the CrossFit GAMES. Check out more details on our website! 


* Results may vary. Proper diet and exercise is necessary to achieve the health and fitness results you want. We are not doctors and this is not to be taken as medical advice. 

**This is an e-book