AGREEMENT AND RELEASE OF LIABILITY

In consideration of being allowed to participate in the activities and programs offered by AMRAP
Plus One, LLC, and to use its programs and training, in addition to the payment of any fee or charge,
I do hereby waive, release and forever discharge and hold harmless AMRAP Plus One, LLC and
its consultants, officers, agents, and employees from any and all responsibility, liability, cost and
expenses, including injuries or damages, resulting from my participation in any activities, or my use of
any programs designed by AMRAP Plus One, LLC. I do also hereby release AMRAP Plus One, LLC its
consultants, officers, agents and employees from any responsibility or liability for any injury, damage or
disorder (physical, metabolic, or otherwise) to myself, or in any way arising out of or connected with my
participation in any activities with AMRAP Plus One.

I understand and am aware that strength, flexibility, and aerobic exercise, including the use of equipment
are a potentially hazardous activity. I also understand that fitness activities involve a risk of injury
and even death, and that I am voluntarily participating in these activities and using equipment and
machinery with knowledge of the dangers involved. I hereby agree to expressly assume and accept any
and all risks of injury or death related to said fitness activities. In addition, I certify that I am 18 years of
age or older.

I do hereby further declare myself to be physically sound and suffering from no condition, impairment,
disease, infirmity or other illness that would affect nutrient metabolism or prevent my participation or
use of equipment or machinery except as hereinafter stated. I do hereby acknowledge that AMRAP
Plus One, LLC has recommended to me that I obtain a physician’s approval for my participation in an
exercise/fitness activity or in the use of exercise equipment and machinery. I also acknowledge that
AMRAP Plus One, LLC has recommended that I have a yearly or more frequent physical examination
and consultation with my physician as to physical activity, exercise and use of exercise and training
equipment so that I might have his/ her recommendations concerning these fitness activities and
equipment use. I acknowledge that I have either had a physical examination and been given my
physician’s permission to participate, or that I have decided to participate in activity and use of
equipment, machinery, and programs designed by AMRAP Plus One, LLC without the approval of my
physician and do hereby assume all responsibility for my participation and activities, and utilization of
equipment and machinery in my activities. AMRAP Plus One diet/training programs are not meant to
treat or manage any health condition. Always consult with your healthcare provider prior to adjusting
your current style of eating or beginning any new diet and/or training plan.

In addition, I hereby represent and warrant that I am currently covered by an accident and health
insurance policy. With my purchase of the AMRAP Plus One Training Programs or any other template
purchase, I understand that I am not purchasing individual consultation services, and I neither expect
nor presume any requirement on the part of the AMRAP Plus One, LLC staff to answer specific, direct
questions about the templates nor their modification procedures. I understand that by purchasing any of
AMRAP Plus One Training Programs I am bound to this entire agreement. I also agree that the templates
are not a guaranteed guide to results of any sort and agree not to hold AMRAP Plus One, LLC staff liable
for any outcomes or a lack thereof.

2
Introduction
Metcon is short for “Metabolic Conditioning”. Metcon is a popular term used to describe a
workout involving repeated and/or sustained high-intensity exercises, usually involving
weight lifting movements, with short rest periods in order to burn fat or create a “condition-
ing” effect.

Metabolic conditioning is one of those killer high intensity workouts. This type of training
involves a very high work rate using exercises designed to burn more calories during
your workout and maximize calories burned after your workout, or your afterburn.
We have combined 100 of our favorite high intensity metcons inside this program. If you are
unable to perform some of the exercises included in this e-book we recommend finding
a way to scale it back to your skill level. Start at 1 and finish at 100 or pick a random number
everytime you go in to train. This is a perfect supplement to any regiment.

In collaboration with CrossFit Full Strength PHX, Arizona

https://www.facebook.com/crossfitfullstrength/

https://www.instagram.com/crossfitfullstrength/

3
1

50 DUs
then...
20-15-10
Deadlift 225/155
HSPU
then...
50 DUs
then...
10-15-20
Power Clean 135/95
Dips
then... 50 DUs

3 Rounds
7 Hang Power Snatches 95/65
5 OHS
400m Run
7 OHS
5 Hang Power Snatches
400m Run

4 Rounds for Time:

10 Shoulders to Overhead 135/95
12 CTB Pull-Ups
14 Cal Row
Rest 90 seconds after each round

4
4

16m AMRAP
12 Wallball
8 Box Jumps
12 KBS 53/35
8 Push Ups

For Time:
1 mile run
30 Power Cleans 155/108
50 Pistols (Total)

Rowing Annie 500m Row

50 Sit Ups 400m Row
40 Sit Ups
300m Row
30 Sit Ups
200m Row
20 Sit Ups
100m Row
10 Sit Ups

For Time:
400m Run with a plate 45/25 then...

5
8

5 Rounds:
7 Muscle-ups
(Scale to Pull Ups and Dips x 3)
14 Handstand Push-ups
21 KBS 70/53

For Time:
800m Run
5 Bear Complex 115/85 (Must be touch and go. If you put the bar down you must perform
5 Burpees.)
600m Run
5 Bear Complex
400m Run
5 Bear Complex
200m Run
5 Bear Complex

10

7 Rounds:
7 HSPU
7 Dips
7 Push-ups

6
11

For Time:
5 Rounds
5 Deadlifts 275/195
10 Burpees

12

25m AMRAP
3 x *Cindy
400m Run
4 x Cindy
400m Run
5 x Cindy
400m Run .....

*CINDY= 5 Pull Ups, 10 Push Ups,15 Squats

13

50-30-20
Double Unders
Sit Ups
then...
5 Rounds
10 Toes to Bar
10 HSPU
then...
20-30-50
Double Unders
Sit Ups
7
14

15-12-9
Power Snatch 95/65
Box Jump 24/20
Rest 3 minutes
12-9-6
Power Snatch 95/65
Box Jump 24/20
Rest 3 minutes
9-6-3
Power Snatch 95/65
Box Jump 24/20

This workout should be done unbroken so scale weight appropriately!

15

15m Clock
30 calorie row
50 KBS 53/35
Then with remaining time... 7 HR Push Ups
7 Wallball
7 Pull Ups

16

3 Rounds for time:

SPRINT!!!
10 Deadlifts 275/195# (MUST CONTROL ALL REPS TO THE GROUND)
50 Double Unders

8
17

For Time:
Run 600m then...
6 Rounds
6 Pistols Total
6 HSPU then...
Run 600m

18

15-12-9-6-3
Toes to Bars
Hang Power Cleans 115/85
Box Jumps

19

For Time:
1000m Row
12 Burpees
18 KBS 53/35
50 Sit Ups
12 Burpees
18 KBS
800m Run
12 Burpees
18 KBS
50 Sit Ups
12 Burpees
18 KBS
100 DUs
9
20

For Time:
1 Mile Run
75 OHS 95/65

21

For Time:
5 Rounds
12 Deadlifts 155/108 9 Power Cleans
6 Jerks

22

10-15-25-15-10
KBS 53/35
Push Ups
Toes to Bars

23

For time:
150m Row
300m Row
150m Row
450m Row
150m Row
450m Row
150m Row
300m Row
150m Row (Rest:Work/1:1)
10
24

5-3m Rounds: 1m Rest

3 Thrusters 115/75
4 Lunges total with Bar (Can be front rack or on back)
5 Box Jumps 24/20

25

3 Rounds for time:

400m Run
21 Pull Ups
12 Ring Dips

26

5 Rounds
500m Row
Rest is equal to work

27

For Time:
75 Double Unders
30 Deadlifts 135/95 200m Run
30 Hang Power Clean 200m Run
30 Deadlifts
75 Double Unders

11
28

20 Handstand Push Ups 5 Rounds of Cindy:

5 Pull Ups
10 Push Ups
15 Squats
then...
1600m Run or Row then...
5 Rounds of Cindy:
5 Pull Ups
10 Push Ups
15 Squats
then...
20 Handstand Push Ups

29

15m AMRAP
15 Power Snatches 75/55
30 Double Unders
7 Burpees

30

7m AMRAP
5 Toes to Bars
7 Thrusters 95/65
9 Sit Ups
Rest 3m
7m AMRAP
5 Ring Dips
7 Wall Ball Shots 20/14 9 Box Jumps 24/20
12
31

For Time:
100 DUs
25 DLs 185/135
25 KBS 70/53
50 Push Ups (Add some weight if needed)
50 Pull Ups
25 KBS
25 DLs
100 DUs

32

For Time:
600m Run then...
5 Rounds
10 Jerks 135/95
10 Burpees

33

For Time:
2k Row
30 Hang
Power Cleans 155/108
50 Pistols (scale OH lunges)

13
34

For Time:
Run 400m
30 Snatches 95/65
Run 400m
30 OHS 95/65
Run 400m
30 Strict Press
Run 400m

35

0:00-7:00 to complete:
10-9-8-7-6-5-4-3-2-1
Box Jump 24/20
Pull-ups
7:00-14:00 to complete:
21-15-9
Wall Ball Shots 20/14
Kettlebell Swing 53/35
Push-ups (hand release)
14:00-21:00 to complete:
50 Sit-ups
50 Burpees
50 Sit-ups
21:00-28:00 to complete:
1000m Row

14
36

10-9-400m Run
8-7-400m Run
6-5-400m Run
4-3-400m Run
2-1
Deadlifts 135/95
Jerks

37

For Time:
30-20-10
Thrusters 95/65
Push Ups
Weighted Lunges Total (Bar can be on back or front rack)

38

10 Rounds
6 T2B
4 HSPU
18 DUs

39

For Time:
1000m Row
50 Burpees
30 Deadlifts 185/135 (control all reps to ground)

15
40

3 Rounds for Time:

12 KB or DB Snatches 53/35 (total)
18 K2E
24 Wallball 20/15
54 Double Unders

41

12m Clock:
600m Run
Then AMRAP
2 Pistols each leg 4 Dips
6 KBS 53/35

42

For Time:
5 Rounds
10 Deadlifts 275/185 (Control all reps to the ground)
25 Push Ups
15 High Box Jumps 30/24

43

For Time:
7 Rounds
3 Power Snatch 95/65
6 Overhead Squats
24 Double Unders

16
44

For Time:
800m Run
then...
10-9-8-7-6-5-4-3-2-1
KBS 70/53
C2B Pull Ups
then...
800m Run

45

25 Calorie Row
35 Push Ups
15 Jerks 155/108 (Heavy! Use a rack if needed)
35 Box Jumps 30/24
15 Jerks
35 Push Ups
25 Calorie Row
Rest 2m
20 Burpee Sprint! (That means do these as fast as you can)

46

12 Minute Clock
1000m Row
then for the remainder of time:
5 Deadlifts 225/155 (Control all reps to the ground)
10 Wallballs 20/15

17
47

5 Rounds
12 Box Jumps
9 Toes to Bar
6 OH Lunges 45/25 (each leg)
27 Double Unders

48

21-15-9
Hang Power Snatch 75/53
Push Ups
Dips

49

7m Fran Ladder
3 Thrusters 95/65
3 Pull Ups
6 Thrusters
6 Pull Ups
9 Thrusters
9 Pull Ups 12...15...18...21...24...
HOW HIGH CAN YOU GO???

50
4 rounds for time:
400m Row or Run
15 Weighted Sit Ups (45/25)
50 Double Unders
15 Burpees with a 6ʺ jump (Old school standards)
18
51

For time:
50 Calorie Row
50 Box Jump Overs 24/18 (Ladies stack plates for 18ʺ)
50 Deadlifts 180/120 (Control all reps to the ground)
50 Wallball 20/14
50 Ring Dips
50 Wallball
50 Deadlifts
50 Box Jump Overs 24/18
50 Calorie Row
24m Time Cap

52

12 Jerks 165/115 (Use a rack)

Run 400m
21 KBS 70/53
9 Jerks
Run 400m
18 KBS
6 Jerks Run 400m
15 KBS
3 Jerks Run 400m
12 KBS

53

7 Rounds for Time:

7 Front Squats 135/115
7 Chest to Bar Pull Ups
19
54

4 Rounds of:
2:00 AMRAP:
7 Hang Power Snatch 75/53
10 Lunges Total (Front rack or on Back) 75/53
7 Hang Power Snatch 75/53
14 Push Ups
Rest 1m

55

For Time:
30 Calorie Row
15 HSPU
10 Burpees
15 HSPU
10 Burpees
15 Dips
10 Burpees
15 Dips
30 Calorie Row

56

For Time:
Run 800m
30 KB Swings 53/35 50 Pistols (alternating)
30 KB Swings
Run 800m

20
57

18m AMRAP
15 Box Jumps
12 Deadlifts 135/95
9 Toes to Bars

58

5m Clock
Buy in 60 Sit Ups
Max Effort Wallball (20/14)
Rest 2m
then...
For Time:
21-18-15-12-9
Hang Full Clean (115/75)
Push Ups

21
59

5 Push Jerks (175/123)*

8 Ring Dips
16 KBS (53/35)
29 Double Unders
4 Push Jerks
8 Ring Dips
16 KBS
29 Double Unders
3 Push Jerks
8 Ring Dips
16 KBS
29 Double Unders
2 Push Jerks
8 Ring Dips
16 KBS
29 Double Unders
1 Push Jerks
8 Ring Dips
16 KBS
29 Double Unders

*Use a Rack. These should be extremely challenging. You should not be able to Push
Press this weight. Keep it around 75%+ of 1RM

22
60

14m AMRAP:
1 Round mini-Cindy (5 Pull Ups 7 Push Ups 9 Air Squats)
3 Burpees
2 Rounds mini-Cindy
6 Burpees
3 Rounds mini-Cindy
9 Burpees
.....
How high can you go??? (Burpees increase by 3s)

61

For Time:
5 Rounds
12 Box Jumps (24/20)
12 Snatches (75/53)

23
62

For Time:

30 DUs
21 KBS 53/35
7 HSPU
30 DUs
18 KBS
6 HSPU
30 DUs
15 KBS
5 HSPU
30 DUs
12 KBS
4 HSPU
30 DUs
9 KBS
3 HSPU
30 DUs
6 KBS
2 HSPU
30 DUs
3 KBS
1 HSPU
30 DUs

24
63

Power Elizabeth meets Short Karen

21-15-9
Power Clean 135/95
Wallball
Ring Dips

64

22m AMRAP
200m Run or Row
10 OH Lunges Total 45/25
10 Toes to Bar
10 HR Push Ups

65

For time:
100 Double-unders
Then, Five rounds of:
10 Deadlifts 155/108
10 Front Squats
10 Handstand push-ups
Then, 100 Double-unders

25
66

20m EMOM:
Perform the following every min for 20m
3 Strict Pull-Ups
3 Box Jumps 36/30 (stack plates on 30”)
6 Kettlebell Swings 70/53

67

10m AMRAP
8 Toes to bar
8 Thrusters 95/65
12 Lunges w/ bar (Steps)

68

5 Rounds for Time: 16 Ring Dips

16 Deadlifts 225/155

69

For time:

9 Snatches 105/75
Row 2,000 meters
15 Snatches
Row 1,000 meters
21 Snatches
Row 500 meters

26
70

For Time:
50 Backsquats 95/65
50 Weighted Sit Ups 45/25
50 Backsquats 75/55
50 KBS 53/35
50 Backsquats 55/45
50 Weighted Sit Ups

71

3 Rounds for Time:

10 HSPU
15 Ring Dips
20 Push Ups
25 Pull Ups

72

20m AMRAP
15 Weighted Sit Ups 45/25
21 DLs 135/95

73

Five rounds for time of:

Run 400 meters
21 Clean and
Jerks 115/75

27
74

For Time:

10 Pull Ups
20 Push Ups
30 Air Squats
60 Double Unders
15 Pull Ups
30 Push Ups
45 Air Squats
90 Double Unders
20 Pull Ups
40 Push Ups
60 Squats
120 Double Unders

75

3 rounds of:
Row or Run 800 meters
Rest 90 seconds

76

For Time:
21-18-15-12-9-6-3
KBS 53/35
Weighted Sit Ups 45/25
OHS 135/95 (these should be a challenging weight)

28
77

For time:

30 Chest to Bar Pull Ups

21 Power Clean and Jerks 135/95
Row 2,000 meters

78

For Time:
500m Row
30 HSPU
400m Run
30 Burpees
100 Double Unders
30 Wall Balls

79

Seven rounds for time of: 15 Weighted Sit Ups

15 Russian KBS 70/53
10 Thrusters 95/65
10 Snatches 95/65

80

20m AMRAP
21 Push Ups
21 Pull-ups

29
81

Three rounds for time of:

5 MUs (scale reps or the movement with pull-ups and dips)

10 HSPU
15 One legged squats, each leg

82

12:00 AMRAP of:

2 Power Clean 135/95
10 Double-Unders
4 Power Clean
20 Double-Unders
6 Power Clean
30 Double-Unders
8 Power Clean
40 Double-Ubders
10 Power Clean
50 Double-Unders...

83

For time:
Row 500 meters
50 Weighted Sit Ups Row
1,000 meters
30 Weighted Sit Ups
Row 2,000 meters
20 Weighted Sit Ups

30
84

15m Clock:
1 minute of Squats
2 minutes of Double-unders
3 minutes of Push-ups
4 minutes of KBS 53/35
5 minutes of Pull-ups

85

For Time:
15 Thrusters 135/95
21 Deadlifts
12 Thrusters
15 Deadlifts
9 Thrusters
9 Deadlifts

86

You can break up middle, but not runs.

1 Mile Run
50 HSPU
100 Pull Ups
200 OH Walking Lunges 1 Mile Run

31
87

1RM OHS
1000 Meter Row Max Ring Dips (3m)

88

10m to find 1RM Deadlift then right into...

1,000 meter Row
30 C2B Pull-ups

89

10m to find 1RM Front squat

1,000 meter Row
30 Ring Dips

90

15m Clock
2 minutes of Burpees
2 minutes of Weighted Sit-Ups
2 minutes of Push Ups
2 minutes of Weighted Sit-Ups
2 minutes of HSPU
1 minutes of Burpees
1 minutes of Weighted Sit-Ups
1 minutes of Push Ups
1 minutes of Weighted Sit-Ups
1 minutes of HSPU

32
91

For Time:

50 Ring dips
50 Squat Cleans 115/75
50 Ring dips

92

3 rounds for time of:

21 Power Snatch 115/75
27 Pull-ups
27 Weighted Sit Ups 45/25

93

3 rounds for time of:

21 Power Cleans 115/75
27 Burpees
27 Weighted Sit Ups

94

3 rounds for time of:

21 Push Press 115/75
27 Calories on Rower
27 Weighted Sit Ups 45/25

33
95

2m @ each station Row

Max Pull Ups
Row
Max Burpees
Row
Max Sit Ups (no weight)
1m @ each station
Row
Max Pull Ups
Row
Max Burpees
Row
Max Sit Ups (no weight)

96

2m @ each station
Row for Calories
Thruster 95/65
Row for Calories
Power Snatch 95/65
Row for Calories
Squat Clean 95/65
1m @ each station
Row for Calories
Thruster
Row for Calories
Power Snatch
Row for Calories
Squat Clean

34
97

Special Mary

For time:
5 HSPU
10 Pistols Alternating (Total)
15 Pull Ups
10 HSPU
20 Pistols Alternating (Total)
30 Pull Ups
15 HSPU
30 Pistols Alternating (Total)
45 Pull Ups
10 HSPU
20 Pistols Alternating (Total)
30 Pull Ups
5 HSPU
10 Pistols Alternating (Total)
15 Pull Ups

35
98

15m Clock
5 minutes of Clean and Jerks 135/95
5 minutes of Rowing for calories
5 minutes of Burpees

99

30-20-10
Thrusters 95/65
Toes to Bar

100

For Time: 100 Pull Ups

36
Glossary

AMRAP = As Many Rounds As Possible

DU = Double Unders =
https://www.youtube.com/results?search_query=double+unders

HSPU = Hand Stand Push Ups =

https://www.youtube.com/results?search_query=crossfit+han d+stand+push+ups

PC = Power Clean =
https://www.youtube.com/results?search_query=crossfit+pow er+clean

HPC = Hang Power Clean =

https://www.youtube.com/results?search_query=crossfit+hang +power+clean

SC = Squat Cleans =
https://www.youtube.com/results?search_query=crossfit+squa t+clean

HPS = Hang Power Snatch =

https://www.youtube.com/results?search_query=crossfit+hang +power+snatch

Snatch =
https://www.youtube.com/results?search_query=crossfit+snatch

PS = Power Snatch =
https://www.youtube.com/results?search_query=crossfit+power+snatch

OHS = Over Head Squat =

https://www.youtube.com/results?search_query=crossfit+over head+squat

37
CTB = Chest To Bar =
https://www.youtube.com/results?search_query=crossfit+chest+to+bar

Wall Balls =
https://www.youtube.com/results?search_query=crossfit+wall+balls

Box Jumps =
https://www.youtube.com/results?search_query=crossfit+box+jumps

KBS = Kettle Bell Swing =

https://www.youtube.com/results?search_query=crossfit+kettlebell+swings

RKBS = Russian Kettle Bell Swing =

https://www.youtube.com/results?search_query=crossfit+russian+kettlebell+swings

Push Ups =
https://www.youtube.com/results?search_query=crossfit+push+ups

HR Push Ups = Hand Release Push Ups =

https://www.youtube.com/results?search_query=crossfit+hand+release+push+ups

Strict Pull Ups =

https://www.youtube.com/results?search_query=crossfit+strict+pull+ups

Sit Ups =
https://www.youtube.com/results?search_query=crossfit+strict+sit+ups

Weighted Sit Ups =

https://www.youtube.com/results?search_query=crossfit+weighted+sit+ups

38
Pistols =
https://www.youtube.com/results?search_query=crossfit+Pistols

Thrusters =
https://www.youtube.com/results?search_query=crossfit+thrusters

Burpees =
https://www.youtube.com/results?search_query=crossfit+Burpees

Front Squat =
https://www.youtube.com/results?search_query=crossfit+front+squat

S2OH = Shoulder To Overhead =

https://www.youtube.com/results?search_query=crossfit+shoulder+to+overhead

MU = Muscle Ups =
https://www.youtube.com/results?search_query=crossfit+Muscle+ups

Dips =
https://www.youtube.com/results?search_query=crossfit+dips

Ring Dips =
https://www.youtube.com/results?search_query=crossfit+ring+dips

Bear Complex =
https://www.youtube.com/results?search_query=crossfit+bear+complex

DL = Deadlifts =
https://www.youtube.com/results?search_query=crossfit+dead lifts

TTB = Toes To Bar =

https://www.youtube.com/results?search_query=crossfit+toes+to+bar

39
Power Snatch =
https://www.youtube.com/results?search_query=crossfit+power+snatch

BJ = Box Jump =
https://www.youtube.com/results?search_query=crossfit+box+jump

Jerks =
https://www.youtube.com/results?search_query=crossfit+jerk

PP = Push Press =
https://www.youtube.com/results?search_query=crossfit+push+press

Air Squats =
https://www.youtube.com/results?search_query=crossfit+Air+squats+

Strict Press =
https://www.youtube.com/results?search_query=crossfit+strict+press

K2E = Knees To Elbow =

https://www.youtube.com/results?search_query=crossfit+knees+to+elbow

OHL = Overhead Lunges =

https://www.youtube.com/results?search_query=crossfit+overhead+lunges

BJO = Box Jump Overs =

https://www.youtube.com/results?search_query=crossfit+box+jump+overs

PC & J = Power Clean and Jerk =

https://www.youtube.com/results?search_query=crossfit+power+clean+and+jerk

40
Congrats!
You have just finished some killer METCONS!

Make sure you tag us @amrapplusone on all social media platforms so we can check out
and maybe feature some of your progress!

To see some more of our programs, click here.

41