10-Minute MetCons List – Real Anime Training

10-Minute MetCons List

Unless otherwise stated, all of these MetCons are 10 Minute AMRAPs for use with the Gravity Room Method.

MetCon #1

  1. 8 Deadlifts @ 225#
  2. 12 Pull-ups

MetCon #2

  1. 5 Thrusters @ 135#
  2. 10 Handstand Push-ups
  3. 10 Double Unders

MetCon #3

  1. 9 Deadlifts @ 185#
  2. 6  Cleans @ 185#
  3. 3  Front Squats @ 185#

MetCon #4

  1. Bodyweight Bench Press- 21 Reps
  2. Pull-ups- 21 Reps
  3. 100 Meter Farmer’s Walk @ 70#/hand

MetCon #5

  1. 15 Kettlebell Swings- 2 Pood (70#)
  2. 100 Meter Sprint
  3. 15 Clap Push-ups
  4. 100 Meter Sprint
MetCon #6
  1. 20 Box Jumps @ 24″
  2. 20 Overhead Walking Lunges/side @ 115#
  3. 20 Strict Overhead Presses @ 115#

MetCon #7

  1. 10 Barbell Biceps Curls @ 135#
  2. 20 One-Arm Dumbbell Deadlifts @ 90#  (10 Each Side)
  3. 30 Weighted Sit-ups @ 45#

MetCon #8

  1. 10 Bent Over Rows @ 155#
  2. Row 250 Meters
  3. 5 Burpees
MetCon #9
  1. 12 Sandbag/Log Cleans @ 60#
  2. 50 Meter Sandbag Drag/Log Flip
MetCon #10

1-2-3-4-5-6, etc, reps until the time runs out. 1 for all three. 2 for all three. 3 for all three and so on.
  1. Bench Press @ Bodyweight
  2. Squat @ 1.5x Bodyweight
  3. Deadlift @ 2x Bodyweight

MetCons will be added to this list over time. Feel free to comment below if you’d like to get one added to the list!

About the Author Stephen Ross

Stephen Ross is a Certified Personal Trainer with a B.A. in Philosophy from the University of South Carolina and author of Real Anime Training since 2007. He has been studying various modalities of fitness for 20 years and is greatly interested in helping people improve their lives, both in the gym and out.

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