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Metabolic Conditioning Hybrid Training Workouts

Athletic Body
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In This Series

Metabolic Conditioning Workouts

Add these training methods popularised by CrossFit to break up the monotony of body part splits

EMOM (every minute on the minute)

Do a set number of reps at regular intervals on a running clock, usually every minute, on the minute. This tests your powers of recovery.

Do it Three clean and jerks every minute for ten minutes

AMRAP (as many reps as possible)

Complete as many rounds as possible of a given exercise combination within a given time. It builds stamina and burns fat.

Do it 12 minutes of eight front squats and eight push presses

RFT (rounds for time)

Complete a given number of rounds of a circuit as fast as possible. Short rest periods develop long-lasting muscle endurance.

Do it Eight rounds of 15 kettlebell swings, ten KB clean and presses and five KB snatches


A series of exercises, usually high reps. Complete one round for time. A high-volume, muscle building grind.

Do it 100 press-ups, 75 bodyweight squats, 50 burpees, 25 pull-ups


One or more movements, increasing or decreasing workload over time. Build intensity for a challenging warm-up.

Do it One to ten reps of goblet squats alternating with ten to one reps of pull-ups


Do eight rounds of high-intensity intervals, alternating 20 seconds’ effort with ten seconds’ rest. A real fat-eviscerating finisher.

Do it: Row for max distance

Sam Rider is an experienced freelance journalist, specialising in health, fitness and wellness. For over a decade he's reported on Olympic Games, CrossFit Games and World Cups, and quizzed luminaries of elite sport, nutrition and strength and conditioning. Sam is also a REPS level 3 qualified personal trainer, online coach and founder of Your Daily Fix (opens in new tab). Sam is also Coach’s designated reviewer of massage guns and fitness mirrors.