Workouts That Work—Anywhere, Anytime
This one’s a full-body grind that hits everything—legs, core, arms, and lungs. You’ll cycle through calories, thrusters, ball slam burpees, plate sit-ups, then push to the limit with a max hold or swing. Finish it off with a pump set of curls and dips to light up those arms.
Get ready to sweat, shake, and feel unstoppable. 💪 Let’s get after it!
Full Body Grind MetCon
The Set x 6
Calories (10/12 | AB – 6/8)
What it is: A conditioning burst to spike the heart rate and set the pace. Calories can be completed on rower, bike, or ski — push for steady output without redlining too early.
Barbell Thrusters (9 reps)
What it is: A strength and power move combining a front squat and an overhead press. This full-body movement builds leg drive, shoulder strength, and coordination.
Set Up:
Barbell in front rack position, feet shoulder-width apart.
The Squat & Press:
Drop into a front squat, elbows high and chest up.
Explode upward, driving barbell overhead in one fluid motion.
Return to front rack and repeat.
Ball Slam Burpees (8 reps)
What it is: A high-intensity combo move that trains power, core, and conditioning. The slam drives full-body explosiveness, while the burpee pushes stamina and grit.
Set Up:
Stand tall with medicine ball in hands.
The Slam & Burpee:
Explosively slam ball to the floor.
Drop into a burpee with hands on the ball.
Jump feet back in, grab the ball, and repeat.
Plate Sit Ups (7 reps)
What it is: A core exercise with added resistance, building strength and control through the abdominals.
Set Up:
Lie on back, knees bent, holding plate at chest or overhead.
The Sit Up:
Engage core, curl torso up to sitting position.
Press plate overhead at the top.
Lower with control.
KB Swings / Plank / Wall Sit (MAX reps/hold)
What it is: A rotating station that trains power, stability, and grit. Push max effort in whichever option you choose.
Options:
KB Swings: Drive hips back and snap forward, swinging bell to chest/eye level.
Plank: Hold forearms on floor, body in a straight line, core braced.
Wall Sit: Slide down into squat against wall, thighs parallel, hold strong.
Finisher
Bicep Curls (30 reps)
Stand tall, dumbbells at sides, palms forward.
Curl weights to shoulders, control the lower.
Box Dips (30 reps)
Hands on edge of box, legs extended forward.
Lower until elbows hit 90°, press back up.
Repeat the full circuit 6 rounds (E4:30MOM). Push hard during each work window, then recover in your remaining time. For the finisher, grind through high-rep arms to leave the session on fire. Keep form tight, stay consistent, and let each round stack up. Consistency > Speed.