Snap Fitness
Australia's Trusted Workout

The Treadmill Metcon Workout

Start your workout with the Australia's Trusted Workout Warm Up.

This workout has been personally designed by Larissa Watt from Snap Fitness South Yarra.

This metabolic conditioning workout uses the treadmill, a mat & some moderate weights. The whole concept of this workout is to push your maximal heart rate whilst training your body to recover more efficiently by performing active recovery exercises. The exercises selected have a major core focus to aid with recovery of the legs between sprints. Select dumbbells that are of a light to moderate weight initially to ensure they allow you to recover partially from the sprints.


    • 500m Run
    • 15 Renegade Rows
    • 400m Run
    • 20 Full Range Sit Ups        
    • 300m Run
    • 25 Mountain Climbers
    • 200m Run
    • 30 DB Sit & Press

    (Note: ways to progress your fitness is to record the total amount of time taken to complete the workout and the weight used. Repeat the workout at a later date and see how you compare. Did you do it faster? Can you use a heavier weight?) 


    Ensure you do the in-between exercises at a recovery pace the first time you do this workout, then increase the weight or intensity to progress your fitness levels. To guarantee the best outcome from the core exercises is to do them with much control.

    End your workout with the Australia's Trusted Workout Cool Down.

    Ensure that you have clearance from your health professional before attempting this workout.
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