Metcon Shred 5-Day
Five days a week of conditioning mixed with strength work: deadlifts, front squats and bench press alongside sprints, sled pushes and EMOM circuits. Try to beat last week's time or rounds.
Frequency: 5x / week · Duration: 6 weeks · Workout: ~50 min · Level: Intermediate
30-day money-back · Never auto-renews · Day 1 is free
What the week adds up to
5 training days, 14 exercises across the week, 46 sets in total in the 5-20 rep range, resting about 90s between them.
No single lift dominates — the week spreads across 14 different exercises rather than repeating a few.
Goals: Fat Loss, General Fitness
Equipment: Full Gym, Dumbbells, kettlebell
Weekly Schedule
Strength + Metcon — Push
- Bench Press: 5 × 5, rest 2 min
- DB Thruster: 4 × 10, rest 1 min
- Burpees: 3 × 15, rest 1 min
AMRAP — Conditioning
3 exercises (Pro).
Strength + Metcon — Pull
3 exercises (Pro).
EMOM — Conditioning
2 exercises (Pro).
Sprint + Lift — Legs
3 exercises (Pro).
Progression Guidance
Aim to beat last week's time/rounds each session.