METCON-6

PRINTABLE WORKOUT LOGS

Assessment is a pivotal part of monitoring progress. Without it, there’s no
way for you assure that you’re making the progress you actively seek. So,
for that reason, as you go through each of the 36 kettlebell conditioning
routines inside Met-Con 6, it’s imperative that you monitor the weight
that you use during each. That way, as you work your way through all of
them, you can set the bar for what weight you want to use in the future
so that you increase the intensity, and thus increase the speed & degree
of the improvements to your body that you want.

1 METCON - 6 WORKOUT LOGS CHANDLER MARCHMAN

 Beginner Routines
Upper Body
Workout Format:

Exercise A » Push (Vertical or Horizontal Variation)

Exercise B » Pull (Vertical or Horizontal Variation)

Exercise C » Carry (Core Strengthening Variation)

I. 3 Rounds

(a) Alternating Overhead Press (5 reps / arm)

(b) Pullover to Press (10 reps)

(c) Farmers Walk (150 ft.)

» Rest 2 minutes between each round «

Weight Used:
***To perform this workout properly, alternate overhead press from
the bottom position and after doing 5 reps per arm immediately do
10 pullover to presses with a single kettlebell. Finish each round
(you’ll do 3 total) with a set of heavy farmers walks.***

II. Countdown Set

(a) Kettlebell Push Up (10 – 8 – 6 – 4 – 2 reps)

(b) Kettlebell Rows (10 – 8 – 6 – 4 – 2 reps)

(c) Goblet Walk (100 ft. after each rep interval)

» Perform routine as fast as possible «

***To perform properly, do 10 reps of push ups, then immediately do

10 reps of rows, and finish up that round with a goblet walk for 100
ft. Minimize rest after the goblet walk and then do the same interval
Weight Used:
but with 8 reps instead. Follow this same format (doing a goblet walk
after each set of rows) until you get down to the 2 reps per exercise.
Finish from 10 rep to 2 rep intervals AS FAST AS POSSIBLE to maxi-
mize the fat burning effect of the workout.***

2 METCON - 6 WORKOUT LOGS CHANDLER MARCHMAN

 III. 5 Rounds

(a) Anti-Lateral Flexion Overhead Press (5 reps/arm)

(b) Anti-Rotation Row (5 reps/arm)

(c) Anti-Lateral Flexion Rack Carry (100 ft./arm)

Weight Used:
» Rest 2-3 minutes between routine as «

***To execute one round properly, perform each of the three exercises
on each arm before immediately switching to the other arm.***

IV. 3 Rounds

(a) Alternating from Bottom Floor Press (10 reps/arm)

(b) Cheat Row to Deadlift (5 reps)

(c) Double Kettlebell Rack Carry (100 ft.)

» Perform routine as fast as possible « Weight Used:

***Use the same set of kettlebells for each of these 3 exercises. For
the cheat row to deadlift, each rep is performed by doing a row
followed immediately by a deadlift (each round requires 5 of these
“reps” followed immediately by a set of rack carries.***

3 METCON - 6 WORKOUT LOGS CHANDLER MARCHMAN

 Lower Body
Workout Format:

Exercise A » Bilateral (Squat or Deadlift Variation)

Exercise B » Unilateral (Step Up or Lunge Variation)

Exercise C » Carry (Core Strengthening Variation)

I. 5 Rounds

(a) Deadlift (10 reps)

(b) Goblet Reverse Lunge (5 reps/leg)

(c) Single Arm Farmers Walk (150 ft./arm)

Weight Used:
» Rest 2 minutes between each round «

***Use the same kettlebell for each of the three exercises within the
circuit. For the single arm farmers walk, transition immediately from
the first arm you perform it with to the other.***

II. 3 Rounds

(a) Goblet Squat (10 reps)

(b) Goblet Walking Lunge (10 reps/leg)

(c) Goblet Walk (100 ft.)

» Rest 2 minutes between each round « Weight Used:

***Use the same kettlebell throughout the entire circuit. During each
lunge, make sure that at the bottom of each lunge, the ankle of your
lead leg (the leg you drive off of) is in alignment with your knee, and
your trail legs knee is aligned directly over your hip.***

4 METCON - 6 WORKOUT LOGS CHANDLER MARCHMAN

 III. Ladder Set

(a) Sumo Deadlift (5 – 3 – 1 – 3 – 5 reps)

(b) Farmers Walk (100 ft.)

» Complete Entire Set as Fast as Possible «

***After doing 5 reps of sumo deadlifts with a pair of kettlebells, im-

mediately do a set of farmers walks with the SAME pair of kettlebells
for 100 ft. After that set of farmers walks, immediately do the same Weight Used:
but with 3 reps of sumo deadlifts. You will do this same superset from
intervals of 5 reps down to 1 rep then back up to 5 reps and after
EACH interval of deadlifts perform the same 100 ft. farmers walk.
Complete this as FAST as possible.***

IV. 3 Rounds

(a) Anti-Lateral Flexion Squat (5 reps/side)

(b) Anti-Lateral Flexion Reverse Lunge (5 reps/leg)

(c) Anti-Lateral Flexion Rack Carry (100 ft./arm) Weight Used:

» Rest 2 minutes between each round «

***Perform each of the 3 exercises on one side before immediately

switching to the other side.***

5 METCON - 6 WORKOUT LOGS CHANDLER MARCHMAN

 Total Body
Workout Format:

Exercise A » Total Body (Combo of Upper & Lower Move)

Exercise B » Upper Body (Vertical or Horizontal Push or

Pull)

Exercise C » Lower Body (Bilateral or Unilateral

Movement)

I. Countdown Set

(a) Double Arm Thruster (5 – 4 – 3 – 2 – 1 reps)

(b) Push Up (10 reps)

(c) Deadlift (5 reps)

» Perform as fast as possible «

***Each round of thrusters will be performed in a countdown fashion

Weight Used:
(starting with 5 reps and working all the way down to a 1 rep inter-
val), and after EACH interval you will perform 10 push-ups followed
immediately by 5 deadlifts. From start to finish, you want to complete
this ENTIRE countdown set as FAST as you can (so minimal rest).***

II. 3 Rounds

(a) Sumo High Pull (10 reps)

(b) Alternating From Bottom Overhead Press (5/arm)

(c) Goblet Walking Lunge (5 reps/leg)

» Rest 2 minutes between each round «

***Use the same weight for each of the three exercises in the
circuit. With the goblet walking lunge, be sure you keep your
Weight Used:
joints in alignment so that you don’t experience any power leaks.
That means drive off your lead heel and be sure that your knee is
stacked right on top of your ankle when at the bottom of the lunge
position.***

6 METCON - 6 WORKOUT LOGS CHANDLER MARCHMAN

 III. 5 Rounds

(a) Single Arm Thruster High Pull (5 reps/side)

(b) Push Up to Deadlift (10 reps)

» Rest 2 minutes between each round «

***Perform 5 reps of a single arm thruster on one side then immedi- Weight Used:
ately perform 5 reps on the other, and after doing these immediately
do 10 reps of a push up to deadlift. One rep of these is a push up with
your hands on the kettlebells then popping up like you would during
a burpee and transitioning into a deadlift).***

IV. Countdown Set

(a) Cheat Row to Deadlift (5 – 3 – 1 reps)

(b) Cheat Row (5 – 3 – 1 reps)

(c) Deadlift (5 – 3 – 1 reps)

(d) Farmers Walk (100 ft.)

» Perform as Fast as Possible « Weight Used:

***Perform this entire workout in a countdown set fashion by work-
ing your way down from 5 reps of each exercise to 1 rep of each exer-
cise. After EACH rep/set interval, perform a set of farmers walks with
the same set of kettlebells you used with the previous exercise.***

7 METCON - 6 WORKOUT LOGS CHANDLER MARCHMAN

 Intermediate Routines
Upper Body
Workout Format:

Exercise A » Single KB Ballistic (Swing, Snatch, or High

Pull)

Exercise B » Push (Vertical or Horizontal Movement)

Exercise C » Pull (Vertical or Horizontal Movement)

Exercise D » Carry (Core Strengthener)

I. 3 Rounds Set

(a) Double Arm Swing (10 reps)

(b) Alternating From Top Overhead Press (5 reps/arm)

(c) Cheat Rows (10 reps)

» Rest 2 minutes between rounds « Weight Used:

***Use the same weights for each of the 3 exercises and for the
alternating from top overhead press, focus on keeping the locked out
kettlebell that is OPPOSITE of the one that you are actively pressing as
still and stable as possible.***

II. 5 Rounds

(a) Single Arm Snatch (5 reps/arm)

(b) Anti-Lateral Flexion Overhead Press (5 reps/arm)

(c) Anti-Rotation Row (5 reps/arm)

(d) Single Arm Farmers Walk (100 ft./arm) Weight Used:

» Rest 2 minutes between rounds «

***Perform ALL exercises of the circuit on one arm before switching

arms. Do not rest until you have completed all reps on each side.***

8 METCON - 6 WORKOUT LOGS CHANDLER MARCHMAN

 III. Countdown Set

(a) Double Kettlebell Swing (10 – 8 – 6 – 4 – 2 reps)

(b) Alternating Overhead Press (5–4–3–2-1reps/arm)

(c) Alternating Iso-Row (5–4–3–2-1reps/arm)

» Perform As Fast As Possible «

Weight Used:
***Perform each of the three exercises of the circuit in a countdown
fashion. Start with 10 swings immediately followed by 5 reps/side on
both the overhead press and alternation iso-rows. Continue to work
your way down to 2 reps of swings followed by 1 rep/side of both the
press and row, and do so with as little rest as possible.***

IV. 3 Rounds

(a) Single Arm Snatch (5 reps/arm)

(b) Anti-Rotation Floor Press (5 reps/arm)

(c) Anti-Rotation Pause Row (5 reps/arm)

(d) Single Arm Farmers Walk (100 ft./arm)

» Rest 2 minutes between rounds »

Weight Used:
***Perform ALL of the exercises of this set on one side before switch-
ing to the other. For the pause rows, hold the top of the row for 3
seconds before lowering the kettlebell back down. While doing so,
stay as tight as possible throughout your core to disallow any rotation
in your spine.***

9 METCON - 6 WORKOUT LOGS CHANDLER MARCHMAN

 LOWER BODY
Exercise A » Single KB Ballistic (Swing, Snatch, or High
Pull)

Exercise B » Bilateral (Squat or Deadlift Variation)

Exercise C » Unilateral (Step Up or Lunge Variation)

Exercise D » Carry (Core Strengthening Variation)

I. 3 Rounds

(a) Single Arm Clean (5 reps/arm)

(b) Anti-Lateral Flexion Reverse Lunge (5 reps/side)

(c) Single Arm Sumo Deadlift (5 reps/side)

(d) Single Arm Farmers Walk (100 ft./arm)

Weight Used:
» Rest 2 minutes between rounds «

***Perform ALL exercises of the circuit on one side before switching to

the other side. After each side of the prescribed work is done, rest for
two minutes before starting the next round.***

II. 5 Rounds

(a) Double Arm Swing (10 reps)

(b) Goblet Squat (10 reps)

(c) Alternating Goblet Reverse Lunge (5 reps/leg)

(d) Deadlift (10 reps)

Weight Used:
» Rest 2 minutes between rounds «

***Use the same weight on all of the exercises. The deadlifts will be
performed in a sumo deadlift fashion (wide stance with both hands
on the single kettlebell).***

10 METCON - 6 WORKOUT LOGS CHANDLER MARCHMAN

 III. 5 Rounds

(a) Single Arm Snatch (5 reps/arm)

(b) Anti-Lateral Flexion Squat (5 reps/side)

(c) Suitcase Deadlift (5 reps/leg)

Weight Used:
(d) Single Arm Farmers Walk (100 ft./arm

» Rest 2 minutes between rounds «

***Perform ALL exercises of the circuit on one side before switching

to the other.***

IV. Ladder Set

(a) Double Arm Swing (5 – 3 – 1 – 3 – 5 reps)

(b) Goblet Squat (5 – 3 – 1 – 3 – 5 reps)

(c) Deadlift (5 – 3 – 1 – 3 – 5 reps)

» Perform As Fast As Possible « Weight Used:

***Perform each of the three exercises of the circuit in a ladder set
fashion (work down from 5 reps to 1 rep and back up to 5 reps), and
do so as fast as possible by minimizing the rest in between each
exercise and each interval.***

11 METCON - 6 WORKOUT LOGS CHANDLER MARCHMAN

 Total Body
Exercise A » Single KB Ballistic (Swing, Snatch, or High
Pull)

Exercise B » Lower Body (Bilateral or Unilateral

Movement)

Exercise C » Upper Body (Vertical or Horizontal Push or

Pull)

Exercise D » Carry (Core Strengthening Variation)

I. 3 Rounds

(a) Single Arm Clean & Press (5 reps/arm)

(b) Anti-Lateral Flexion Squat (5 reps/side)

(c) Anti-Rotation Row (5 reps/side)

(d) Single Arm Farmers Walk (100 ft./arm) Weight Used:

» Rest 2 minutes between rounds «

***Perform ALL exercises on one side before switching to the other,

and use the SAME weight on each of the exercises.***

II. 5 Rounds

(a) Double Arm Thruster (5 reps)

(b) Alternating Rack Reverse Lunge (5 reps/side)

(c) Alternating Iso-Row (5 reps/arm)

(d) Rack Carry (100 ft.)

» Rest 2 minutes between rounds « Weight Used:

***Perform all of the exercises of this circuit with the same kettle-
bells. For the reverse lunges, remember to keep your joints aligned
and drive off your lead leg by driving your front heel into the
ground.***

12 METCON - 6 WORKOUT LOGS CHANDLER MARCHMAN

 III. Countdown Set

(a) Sumo High Pulls (10 – 8 – 6 – 4 – 2 reps)

(b) Sumo Deadlifts (10 – 8 – 6 – 4 – 2 reps)

(c) Cheat Rows (10 – 8 – 6 – 4 – 2 reps)

(d) Single Arm Farmers Walk (100 ft./arm)

» Perform As Fast As Possible «

Weight Used:
***Perform this circuit in a countdown set fashion by working your
way down from 10 reps per exercise all the way down to 2 reps per
exercise as fast as you can. Do this by minimizing rest in between
each exercise and each rep interval.***

IV. 3 Rounds

(a) Single Arm Thruster (5 reps/arm)

(b) Anti-Lateral Flexion Squat (5 reps/side)

(c) Anti-Lateral Flexion Overhead Press (5 reps/arm)

Weight Used:
(d) Single Arm Farmers Walk (100 ft./arm)

» Rest 2 minutes between rounds «

***Perform all of the exercises of the circuit on one side before

switching to the other.***

13 METCON - 6 WORKOUT LOGS CHANDLER MARCHMAN

 Advanced Routines
Upper Body
Exercise A » Double KB Ballistic (Swing, Snatch, or High
Pull)

Exercise B » Push (Vertical or Horizontal Movement)

Exercise C » Pull (Vertical or Horizontal Movement)

Exercise D » Carry or Single KB Ballistic (Any Variation)

I. 3 Rounds

(a) Double Arm Jerk (5 reps)

(b) Alternating from Bottom Overhead Press (5 reps/

side)

(c) Cheat Row (10 reps)

(d) Double Kettlebell Swing (5 reps)

» Rest 2 minutes between rounds «

***Perform all of the exercises of the circuit with the same weight.
Weight Used:
For the rows, keep your feet underneath your hips and each kettlebell
just outside of each foot. Initiate each row with your hips and once
your torso is at a 45 degree angle, initiate a standard row by driving
your elbows up and back.***

14 METCON - 6 WORKOUT LOGS CHANDLER MARCHMAN

 II. 5 Rounds

(a) Double Arm Snatch (5 reps)

(b) Alternating From Top Floor Press (5 reps/arm)

(c) Push Up to Deadlift (5 reps)

(d) Cheat Rows (5 reps)

» Rest 2 minutes between rounds «

***TRY to perform all of the exercises with the same weights. The
weight of the double arm snatches will be your limiting factor, so if
you’re going to try and use the same weights for all of the exercises,
then go with the heaviest weights you can for 5 reps of double arm Weight Used:
snatches. If you DON’T, then just get two different weights and go
heavier on the presses, deadlifts, and rows. Perform the push up to
deadlift much like you’d do a burpee (push up, followed by jumping
into the bottom the deadlift position, followed by a deadlift – that
constitutes one rep)…***

III. Countdown Set

(a) Double Arm Swing (10 – 8 – 6 – 4 – 2 reps)

(b) Double Arm Overhead Press (10 – 8 – 6 – 4 – 2 reps)

(c) Sumo Deadlifts (10 – 8 – 6 – 4 – 2 reps)

» Perform As Fast As Possible « Weight Used:

***Perform this circuit in a countdown set fashion by working your
way down from 10 reps per exercise all the way down to 2 reps per
exercise as fast as you can. Do this by minimizing rest in between each
exercise and each rep interval.***

15 METCON - 6 WORKOUT LOGS CHANDLER MARCHMAN

 IV. Ladder Set

(a) Single Arm Clean & Press (5 – 3 – 1 – 3 – 5 reps)

(b) Anti-Rotation Row (5 – 3 – 1 – 3 – 5 reps)

(c) Single Arm Swing (5 – 3 – 1 – 3 – 5 reps/arm)

» Perform As Fast As Possible « Weight Used:

***Perform this circuit in a countdown set fashion by working your
way down from 10 reps per exercise all the way down to 2 reps per
exercise as fast as you can. Do this by minimizing rest in between each
exercise and each rep interval.***

Lower Body
Exercise A » Double KB Ballistic (Swing, Snatch, or High
Pull)

Exercise B » Bilateral (Squat or Deadlift Variation)

Exercise C » Unilateral (Step Up or Lunge Variation)

Exercise D » Carry or Single KB Ballistic (Any Variation)

I. 3 Rounds

(a) Skier Swings (10 reps)

(b) Sumo Deadlifts (10 reps)

(c) Walking Rack Lunges (5 reps/leg)

(d) Double Kettlebell Swing (5 reps)

Weight Used:
» Rest 2 minutes between rounds «

***Perform all of the exercises of this circuit with the

SAME weights, and when doing so remain tight through
the core to maintain a neutral spine.***

16 METCON - 6 WORKOUT LOGS CHANDLER MARCHMAN

 II. 3 Rounds

(a) Single Arm Snatch (5 reps/arm)

(b) Single Arm Overhead Reverse Lunge (5 reps/side)

(c) Single Arm Thruster (5 reps/side)

(d) Single Arm Swing (5 reps/side) Weight Used:

» Rest 2 minutes between rounds «

***Perform ALL of the exercise of this circuit on one side before

switching to the other.***

III. Countdown Set

(a) Double Kettlebell Swing (10 – 8 – 6 – 4 - 2 reps)

(b) Sumo Deadlift (10 – 8 – 6 – 4 - 2 reps)

(c) Rack Reverse Lunge (5 – 4 – 3 – 2 - 1 reps/leg)

(d) Sumo High Pulls (10 – 8 – 6 – 4 - 2 reps)

Weight Used:
» Perform entire set as FAST as possible «

***Perform the entire set as fast as possible by working your way

down the rep/set interval from set of 10/exercise all the way to sets of
2/exercise. Do this as fast as possible.***

IV. Ladder Set

(a) Double Arm Snatch (5 – 3 – 1 – 3 – 5 reps)

(b) Double Kettlebell Rack Squat (5 – 3 – 1 – 3 – 5 reps)

(c) Sumo Deadlifts (5 – 3 – 1 – 3 – 5 reps)

(d) Double Arm Swing (5 – 3 – 1 – 3 – 5 reps)

» Perform As Fast As Possible «

***Perform this entire ladder set (going from 5 reps/exercise down Weight Used:
to 1 rep/exercise and back up to 5 reps/exercise) as fast as possible.
Ideally you will use the same weight for all of the exercises, but given
the fact that the snatches will by far be the limiting factor, consider
using a LIGHTER set for those while using a HEAVIER set for the rest of
the exercises.***

17 METCON - 6 WORKOUT LOGS CHANDLER MARCHMAN

 Total Body
Exercise A » Double KB Ballistic (Swing, Snatch, or High
Pull)

Exercise B » Lower Body (Bilateral or Unilateral

Movement)

Exercise C » Upper Body (Vertical or Horizontal Push or

Pull)

Exercise D » Carry or Single KB Ballistic (Any Variation)

I. 3 Rounds

(a) Single Arm Snatch (5 reps/arm)

(b) Offset Thruster (5 reps/position)

(c) Offset Rack Deadlift (5 reps/position)

(d) Double Arm Swing (5 reps)

» Rest 2 minutes between rounds «

***Perform 5 reps of single arm snatches on each arm, then transition

Weight Used:
into doing a set of offset thrusters IMMEDIATELY followed by offset
deadlifts. After you do 5 reps of each of the thrusters then deadlifts
on ONE SIDE, do the same for the OTHER SIDE, and after both are
completed perform a set of double arm swings with just one of the
kettlebells.***

18 METCON - 6 WORKOUT LOGS CHANDLER MARCHMAN

 II. 5 Rounds

(a) Skier Swings (5 reps)

(b) Alternating From Top Overhead Press (5 reps/arm)

(c) Alternating From Bottom Overhead Press (5 reps/arm)

(d) Sumo Deadlift (10 reps)

Weight Used:
(e) Double Kettlebell Swing (5 reps)

» Rest 2 minutes between rounds «

***Perform all of the exercises from this circuit with the same
weight.***

III. Ladder Set

(a) Double Arm Clean & Press (5 – 3 – 1 – 3 - 5 reps)

(b) Rack Squat (5 – 3 – 1 – 3 - 5 reps)

(c) Double Arm Swing (5 – 3 – 1 – 3 - 5 reps)

Weight Used:
» Perform As FAST As Possible «

***Perform this entire set as fast as you possibly can by working your
way down from 5 reps/exercise to 1 rep/exercise and then back up to
5 reps/exercise. Use the same weights for each exercise.***

IV. Countdown Set

(a) Double Kettlebell Snatch (10 – 8 – 6 – 4 - 2 reps)

(b) Double Kettlebell Overhead Press (10–8–6–4-2 reps)

(c) Alternating Rack Reverse Lunge (5–4–3–2-1 reps/leg)

(d) Double Kettlebell Cleans (10–8–6–4-2 reps)

Weight Used:
» Perform entire set as FAST as possible «

***Perform the entire set as fast as possible by working your way

down the rep/set interval from set of 10/exercise all the way to sets of
2/exercise. Do this as fast as possible.***

19 METCON - 6 WORKOUT LOGS CHANDLER MARCHMAN