{"id":43326,"date":"2019-01-03T04:00:42","date_gmt":"2019-01-03T03:00:42","guid":{"rendered":"https:\/\/evofitness.at\/uncategorized\/metcon-workout\/"},"modified":"2019-01-03T04:00:42","modified_gmt":"2019-01-03T03:00:42","slug":"metcon-workout","status":"publish","type":"post","link":"https:\/\/evofitness.at\/en\/blog\/move\/metcon-workout\/","title":{"rendered":"Workout of the Month: EVO X Burn"},"content":{"rendered":"

Moderate-hard \/ metcon workout \/ bodyweight \/ 20min circuit<\/strong><\/p>\n

Get ready for EVO X Burn \u2013 a challenging strength-endurance metabolic conditioning (short – metcon) workout<\/strong> that will test your resilience! This metcon workout is a simple timed circuit of 10 exercises for 2 rounds, with a total time of 20 minutes<\/strong> \u2013 as shown below:<\/p>\n

    \n
  1. Mountain climbers<\/a><\/span><\/li>\n
  2. Tornado<\/li>\n
  3. Burpees<\/a><\/span><\/li>\n
  4. Squat<\/a><\/span><\/li>\n
  5. Side shuffle<\/li>\n
  6. Pull-ups<\/a><\/span><\/li>\n
  7. Lateral jumps<\/a><\/span><\/li>\n
  8. Lunge<\/li>\n
  9. Jumping jacks<\/li>\n
  10. Push-ups<\/a><\/span><\/li>\n<\/ol>\n

    You should perform each exercise for 40 seconds.<\/strong> Don’t worry – you’ll have 20 seconds to rest between each<\/strong> one of the listed exercises. When you have completed the first round, take a 20 seconds pause and move to the second round.<\/p>\n

    This workout focuses on the basic skills like bending, squatting, lunging, pushing, and pulling.<\/strong> All this interspersed with whole-body cardio exercises.<\/strong> Since we are talking about a moderate-hard workout, you’ll get tired quickly. We recommend that you pace yourself during each exercise, taking breaks as needed.<\/p>\n

    Try to improve your performance each time you perform this workout by counting the total number of reps at the end of the workout.<\/strong> The idea is to increase the number of total reps each time.<\/p>\n

     <\/p>\n

    EVO X BURN – A STRENGTH-ENDURANCE METCON WORKOUT<\/h2>\n