10-Minute MetCons List

Unless otherwise stated, all of these MetCons are 10 Minute AMRAPs for use with the Gravity Room Method.

MetCon #1

1. 8 Deadlifts @ 225#
2. 12 Pull-ups

MetCon #2

1. 5 Thrusters @ 135#
2. 10 Handstand Push-ups
3. 10 Double Unders

MetCon #3

1. 9 Deadlifts @ 185#
2. 6  Cleans @ 185#
3. 3  Front Squats @ 185#

MetCon #4

1. Bodyweight Bench Press- 21 Reps
2. Pull-ups- 21 Reps
3. 100 Meter Farmer's Walk @ 70#/hand

MetCon #5

1. 15 Kettlebell Swings- 2 Pood (70#)
2. 100 Meter Sprint
3. 15 Clap Push-ups
4. 100 Meter Sprint

MetCon #6

1. 20 Box Jumps @ 24"
2. 20 Overhead Walking Lunges/side @ 115#
3. 20 Strict Overhead Presses @ 115#

MetCon #7

1. 10 Barbell Biceps Curls @ 135#
2. 20 One-Arm Dumbbell Deadlifts @ 90#  (10 Each Side)
3. 30 Weighted Sit-ups @ 45#

MetCon #8

1. 10 Bent Over Rows @ 155#
2. Row 250 Meters
3. 5 Burpees

MetCon #9

1. 12 Sandbag/Log Cleans @ 60#
2. 50 Meter Sandbag Drag/Log Flip

MetCon #10

1-2-3-4-5-6, etc, reps until the time runs out. 1 for all three. 2 for all three. 3 for all three and so on.

1. Bench Press @ Bodyweight
2. Squat @ 1.5x Bodyweight
3. Deadlift @ 2x Bodyweight

MetCons will be added to this list over time. Feel free to comment below if you'd like to get one added to the list!