Intensify your training! Blast calories and burn more fat with metabolic conditioning (metcon) training.
There are few better modes of exercise to blast calories and burn more fat than metabolic conditioning (metcon) training. This form of exercise, popularised in CrossFit boxes around the world, consists of high intensity, short duration work that targets multiple muscle groups and energy systems in a single session.
The benefits of metcon training are derived from its ability to create a metabolic ‘disturbance’, both during and after your session, as your body works to recover, restore and repair your energy reserves and muscle tissue after these intense workouts.
Commonly referred to as the ‘after-burn effect’, this post-exercise rise in metabolic rate can last for up to 72 hours after a session, and is capable of burning hundreds of extra calories during this period, even when you’re at rest.
And that’s not all! Metcon training is also one of the most effective ways to increase your fitness levels, and the types of exercises normally incorporated are functional movements, which have a beneficial spin-off in other areas of daily life.
TRY THIS METCON!
Barbell Complex: A complex is two or more exercises using the same implement (barbell, dumbbell, kettlebell etc.) and load (weight), performed back to back, without resting between exercises.
The bar complex workout:
1.) Squats
2.) Battling ropes
3.) Deadlifts
4.) Battling ropes
5.) Barbell thrusters
6.) Battling ropes
7.) Barbell rows
8.) Spider planks
THE MOVES:
Squats:
Drive up through your heels as you extend your knees and hips from the deep squat position.
Battling ropes:
For an additional option perform double arm rope slams instead of alternating waves.
Deadlifts:
Throughout the lift, keep your hips low, shoulders high, and your arms and back straight. Your knees should point in the same direction as your feet throughout the movement.
Barbell thrusters:
Push your hips back and lower your body down, while pushing your knees outwards. As you extend your hips and knees press the barbell overhead. Finish in a standing overhead press position.
Barbell rows:
Flex your hips to tilt your torso forward at a 45-60 degree angle. Pull the bar from the fully extended hanging position to your upper waist/lower chest.
Spider planks:
In the plank position raise one knee out towards your elbow. Alternate legs with each rep.
By Pedro van Gaalen and Devlin Brown
Shot on location at CrossFit Iron Angel www.ironangel.co.za
Performed by Nicole ‘Hardcore’ Seymour
Photography by Ben Myburgh