Program Details
METCON is our functional fitness program that blends together classic strength-building and metabolic conditioning (quick, challenging, functional fitness circuits). This program is excellent for group fitness and cross-training lovers who want a better blend of actual lifting with hard and fast fitness workouts. This program is also for the athlete that wants non-running cardio built directly into their fitness program.
I'm ready
- Has at least 6+ months of lifting experience with a barbell.
- Wants a strength training program to pair with their functional fitness classes.
- Wants to get stronger, gain muscle, and develop metabolic capacity in their workout.
- Wants a functional fitness style program, without needing to train in a functional fitness gym.
- 3 lifts + 3 metcons per week w/ an optional 4th conditioning day.
- Full body, upper body, full body.
- ~60 mins.
- New workouts every 4-5 weeks.
- Testing every 3 block to quantify gains.
- Cardio is pre-programmed into METCON.
- It pairs best with very low-mileage running programs such as BB 5-15 miles/week.
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METCON
Looking to join a run plan too? Sign up here and message the coaches in the app to add your plan!
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Learn about
METCON
METCON is our functional fitness style training program that perfectly splits every training session into lifting and metabolic conditioning. Helping you get stronger, improving skills in gymnastics or lifting, and pairing each lift with a functional fitness cardio workout that compliments the program of each block and day. METCON includes more intentional metcon workout programming than our on-demand library for those looking to make specific functional fitness progress.
A peek inside
our app
Suggested Equipment
We keep equipment at TLM minimal and include all suggested movements swaps directly in your programming so that everyone can train with the equipment they have.TLM is designed to be done from almost anywhere. If you don't have a barbell, you can do it at home with just dumbbells, swap the barbell for a machine, or use a smith machine.
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A bench, step, or box to lift on or jump onto
Cables and/or long resistance bands
One or any of the following: treadmill, a place to run, rower, ski erg, bike or jump rope and/or a way to do cardio
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Access to the
TLM app
METCON
FAQs
If you want a progressive lifting program that is complemented with specific progressive functional fitness workouts and skill-based training, all in just 60-75 minutes, you should choose METCON.
If you want a lifting program and the ability to pick an add-on non-progressive cardio option randomly and have more time to train, you can pick BUILD or PERFORM.
Worried you’ll pick the wrong plan? You can switch at any time in the app! Or a coach can help you inside the app to make sure you are in the right spot.
METCON includes metabolic conditioning workouts ‘metcons’ 3-4x/week within the program. When doing this program, you do not need to add any other cardio to it.
If you want to add a running plan to METCON we recommend our lower-volume running plans:
- Beginner runner
- 5k or 10k Beginner
- 10-15 mile/16-24 km per week base build program
- SUMMIT hiking program.
TLM utilizes a mix of classic strength movements, powerlifting barbell compounds, power training, and muscle-building accessories. We program with minimal equipment, so all workouts are friendly to almost any gym space or at-home training. We use a mix of barbell, dumbbell/kettlebell, banded or cable, or bodyweight-based training.
Please note within every TLM workout; you can swap any main compound for a machine or non-barbell variation based on your preference or equipment.
You will see main lifts and movement patterns such as
- Bench
- Squat
- Deadlift
- Overhead press
- Row
Other movement patterns you will see in TLM:
- Split Squats, Lunges, Cossack Squats, Step Up variations, or similar
- Single Arm Shoulder Press, Incline DB Chest Press, Lateral/Front/Rear Shoulder
- Raises, or other Shoulder or Chest Pressing variations
- Single Arm DB Row, Cable or Banded Rows, Lat Pull Downs, Inverted Row Rowing Variations
- RDLs, Nordic Curls, Hamstring Curls, or other Hamstring Accessories Variations
- Pull Ups, Push Ups, Chin Ups, Dips
- Upper and Lower Body Plyometrics
- Fast Bar or Weighted Speed-Strength Movements (Skipping, Hopping, Jumping, Exploding Variations)
- Dumbbell Based Olympic-style or Power Movements like DB Snatch, DB Clean, DB Push Press, DB Jumps
You will ONLY see barbell-based Olympic-style lifting in later blocks of METCON on the optional 4th day, so it is not required. There is no other Olympic lifting in any TLM program.
Comparing Our Lifting Programs
Other programs you may like
- Wants to complete their first Hyrox race
- Wants to improve their Hyrox race time
- Is interested in improving general fitness with a mix of lifting, metcons, and running
- Wants to utilize lifting to finish their next race stronger and healthier.
- Wants a program to pair with their race training.
- Feels like they can't keep lifting going into races and wants a realistic way to stay strong this race season.
- Wants a program that specifically tapers and adjusts lifting volume to match their running and prepare them for race day.
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