MetCon Workout: the Cone Complex

MetCon Workout: the Cone Complex

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, is called the cone complex which will require 1-minute intervals of each movement for a total of 3-5 sets.

The Interval Cone Complex

Target goals: Increase heart rate and endurance.

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


> Perform 1-minute intervals of each movement.

> Set an interval timer to beep every 30 seconds to give you a half-way mark.

> Set two cones 10-20 yards apart.


> Shuttle run: Forward, backwards, then side shuffle.

> Bear crawl: Forward, backwards, then sidways.

> Farmer’s Walk: 30 seconds on the right side, followed by 30 seconds on the left side.

> Walking kettlebell swing: Forward then backwards.

>> To use the workout as a finisher, complete 1 time. (4 minutes total). For a complete MetCon workout, complete 3-5 sets.

Video Demonstration: