MetCon Workout: 5-Round Jump, Skip and Crawl

MetCon Workout: 5-Round Jump, Skip and Crawl

Metabolic Conditioning workouts, or MetCons for short, are fast paced, high intensity workouts completed in a short period of time that will challenge your cardiovascular capacity, put your metabolism into overdrive and rapidly burn fat.

This week, we asked Mike Stehle ATC, C.S.C.S, founder of Training Room Online in Point Pleasant Beach and Avon by the Sea, New Jersey for another mini-metcon workout to take your physique to the next level. Stehle is also the creator of a new, highly-effective metabolic conditioning program called “MiniMetCons

This week, a 5 round jump rope, kettlebell swing and bear crawl triplet routine.

Jump/Swing/Crawl Triplet

Target goals: Increase heart rate and endurance.

To learn more about the benefits of Metabolic Conditioning Workouts >>>


> Perform 30 seconds of each movement non-stop for 5 rounds.


> Jump Rope – Attempt to alternate forward and backward skips

> Kettlebell Swings

> Bear Crawl – 15 seconds forward, 15 seconds backwards.

Video Demonstration:


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