{"id":58002,"date":"2026-07-27T05:00:00","date_gmt":"2026-07-27T03:00:00","guid":{"rendered":"https:\/\/evofitness.at\/?p=58002"},"modified":"2026-06-24T13:16:11","modified_gmt":"2026-06-24T11:16:11","slug":"30-min-metcon-strength-workout","status":"publish","type":"post","link":"https:\/\/evofitness.at\/en\/blog\/move\/30-min-metcon-strength-workout\/","title":{"rendered":"Workout of the week: 30-min metcon strength workout"},"content":{"rendered":"\n

ALL LEVELS<\/strong> \/ <\/strong>metcon strength workout \/ 30 minutes<\/p>\n\n\n\n

Equipment<\/strong>: Dumbbells<\/p>\n\n\n\n

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Metcon may sound like a code name for a tech convention or a type of AI tool; in reality, however, it\u2019s simply short for metabolic conditioning, a training method that combines strength and cardio into fast-paced, high-intensity workouts. <\/strong>The goal is to bring cardio into the equation during a strength session, making it a very different approach from the usual strength routines that rely on long rest periods and machines.<\/p>\n\n\n\n

That’s exactly what you’ll find in this metcon strength workout<\/strong>. It consists of 4 exercises, with 10 reps each, to complete for 10 rounds, with no rest between them.<\/strong> And there’s a catch, too, to make it more interesting: at the end of each round, you do 12 push-ups<\/strong>. The total time for this session should be around 30 minutes<\/strong>.<\/p>\n\n\n\n

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  1. Dumbbell push press<\/li>\n\n\n\n
  2. Bent-over dumbbell row<\/li>\n\n\n\n
  3. Standing dumbbell curl<\/li>\n\n\n\n
  4. Push-ups<\/li>\n<\/ol>\n\n\n\n

    Let’s conquer this challenge!<\/strong><\/p>\n\n\n\n

    \"evo<\/a><\/figure>\n\n\n\n
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    WORKOUT SETUP<\/h2>\n\n\n\n