T Nation

Metcons with a Bodypart Split


#1

Hey CT!

I'm at a point in my diet, where I'd like to start adding as many metcon sessions as possible to the tail ends of my workouts. Gym time has been bumped to 7 days per week and there's not many weeks left anymore before my target date.

It seems most metcon sessions involve the whole body more or less. So my question, what type of metcon should I add to a bodypart split? I don't have access to battling ropes or a prowler (or sled), I should also mention.

This is my current split for what it's worth:

Mo - Chest & Shoulders 1
Tu - Back 1
We - Arms
Th - Legs 1
Fr - Chest & Shoulders 2 (pump)
Sa - Back 2 (pump)
Su - Legs 2 (pump)


#2

Mo - Chest & Shoulders 1 / THRUSTERS + BURPEES (21/21, 15/15, 9/9 go back and forth try not to rest)

Tu - Back 1 / ROWING ERGOMETER INTERVALS (250m as hard as possible / rest 1 min x 6)

We - Arms / no metcon

Th - Legs 1 / 60-100m SPRINTS OR HILL SPRINTS (4-6 with 2 min rest)

Fr - Chest & Shoulders 2 (pump) / WALL-BALL SHOT + PUSH-UPS (30/30, 20/20, 10/10… go back and forth, try no to rest)

Sa - Back 2 (pump) / FARMER’S WALK (max distance in 60 sec/60 sec reps x 4-6)

Su - Legs 2 (pump) no metcon


#3

Thank you very much, CT! I’ll put those metcons to good use immediately.