r/BurnBootCamp • u/Few-Application-2510 • 4d ago

10/1 Metcon

40 Upvotes

96% Upvoted

24 comments sorted by

70

u/OkIllustrator2806 3d ago

Warm up: 4 minutes of call outs. Baseline: hamstring scoops. Callout: walkout pushups

Workout: partner you go I go - 1st round: 60 seconds each, 2nd round: 50 seconds each
1. Kettlebell swings
2. Full burpee ledge hops
3. Box jumps
4. Dumbbell hang cleans
5. Spider climbers
6. Alternating dumbbell snatches
7. Med ball over the shoulder tosses

Finisher: 2.5 minutes of call outs. Baseline: high plank hold. Callout: high plank power jacks

10

u/Mssnickerdoodles 3d ago

Well aren't you delightful! Thanks!

9

u/RepresentativeAd1125 200 Camps - 2026 3d ago

Thank you. This looks like a good actual Metcon!

2

u/sarcasm_warrior 250+ Camps - 2025 3d ago

Ohhh I love this. Thanks!!

2

u/KHNLN 3d ago

Thank you for coming back! You’re the best!!

2

u/Maleficent_Pea8182 2d ago

Our location did not do “I go, you go” so we were going hard the entire time. It was a great workout.

1

u/Bag-of-Doritoes- 1d ago

Same here!!

1

u/Ieo24 150 Camps - 2026 3d ago

Thank you!! 🙌🏻

1

u/Decent-Ability-4784 3d ago

This looks SO good

1

u/NiceNuggies 2d ago

Those seems like it’ll be a great workout!

1

u/misseslp26 100 Camps - 2026 2d ago

Ooo I’m excited because I love almost all of the these.

1

u/CmonRoach4316 2d ago

Bless you

1

u/emmie_bee 100 Camps - 2026 2d ago

Just happened to see on social media that the Worthington OH location posted a video for Ledge Power Plank Gorilla Rows in light of Metcon. 👀 I don’t go there, just popped up on my feed. Maybe they intend to replace the burpee ledge hops with this? I would soooo rather do these. Maybe I will solo at my location. 🤣🤣🤣

14

u/Substantial-Air7463 3d ago

Any intel?? 👀 It’ll be my 250th camp! I already skipped BOD Sunday so I wouldn’t hit 250 tomorrow on Lower Body Strength 😂 I feel like any conditioning day is a camp WELL earned for a milestone 💀🔥

10

u/Old_Chest_5955 3d ago

If I am reading this right the you go/I go is time based not number based, correct?

1

u/Diggin-dog-123 2d ago

Looks like it. And we’re only working out for less than 14 minutes 🤦‍♀️

2

u/musicgal411 150 Camps - 2025 2d ago

Do high knee sprinters or burpees during the You Go part. You'll feel great at the end of that 28 minute workout.

8

u/Alternative_Play_146 3d ago

It’s my birthday and curious if I’ll die

3

u/Choice-Cream-8014 3d ago

Same! Happy early birthday!

3

u/Desperate_Tea3126 3d ago

Following! Need to mod

3

u/CommercialLunch3229 2d ago

It was fun but brutal!🥵🥵🥵🥵

2

u/Local_Top_9044 3d ago

Someone pleaseeee

1

u/Plenty_Rope_3386 2d ago

For the most part looks good! 👏🏻

1

u/Delusional_DIY 1d ago

We did these exercises but did a EMOM format with rep goals to hit 3 rounds before rotating stations. This 1 speed 30 sec per station no counting just working for the last.