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!

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!