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Top 3 Best Crossfit Upper Body Metcon Workouts

HomeHealth & FitnessTop 3 Best Crossfit Upper Body Metcon Workouts
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Metabolic conditioning, popularly known as Metcon, is a high-intensity training style designed to maximize the efficiency of the metabolic systems. Metcon workouts are not just for enhancing cardiovascular capacity; they can also be tailored to focus on strength and muscle building, especially for the upper body. This article will explore the top 3 upper body Metcon workouts to ramp up strength, power, and endurance.

Top 3 Best Crossfit Upper Body Metcon Workouts

The Power of Upper Body Workouts

Upper body strength is crucial for daily activities, sports, and fitness routines. Integrating the intensity of Metcon with targeted upper-body exercises can lead to remarkable improvements in stamina, muscle tone, and overall athletic performance. Let’s dive into the top 3 upper body Metcon routines that will challenge and reshape your physique.

1. Push-Pull Burner

Push-Pull Burner combines resistance exercises focusing on pushing and pulling motions, ensuring a balanced workout. This approach intensifies muscle engagement, promoting strength, endurance, and efficient calorie burn.

Top 3 Best Crossfit Upper Body Metcon Workouts

This workout combines pushing and pulling movements, ensuring a balanced upper body workout.

  • Circuit: Repeat 3-4 times with a 1-minute rest between circuits.
  • Push-Ups: 15 reps
  • Dumbbell Rows: 12 reps per arm
  • Burpees: 10 reps
  • Pull-Ups or Assisted Pull-Ups: 8 reps

The blend of push-ups and pull-ups covers the chest, shoulders, and back, ensuring a comprehensive upper body workout challenge.

2. Shoulder Shockwave

Shoulder Shockwave is an intense training regimen targeting the deltoids. It uses varied exercises to push the shoulder muscles to their limits, promoting growth, strength, and enhanced muscular definition.

Top 3 Best Crossfit Upper Body Metcon Workouts

Shoulders are often a challenging area to target. This Metcon routine focuses on the deltoids and the trapezius.

  • Circuit: Repeat 3-4 times with a 1-minute rest between circuits.
  • Dumbbell Shoulder Press: 12 reps
  • Lateral Raises: 12 reps
  • Front Raises: 12 reps
  • High Plank Shoulder Taps: 20 reps (10 on each side)

By the end of this upper body Metcon, your shoulders will be on fire, promising strength and definition with consistency.

3. Arm Annihilator

Arm Annihilator is a rigorous workout regimen focusing on the biceps and triceps. It challenges arm muscles through diverse exercises, aiming for optimal strength, endurance, and sculpted definition.

Top 3 Best Crossfit Upper Body Metcon Workouts

For those aiming to tone their biceps and triceps, this Metcon is perfect.

  • Circuit: Repeat 3-4 times with a 1-minute rest between circuits.
  • Bicep Curls: 15 reps
  • Tricep Dips: 12 reps
  • Hammer Curls: 15 reps
  • Overhead Tricep Extension: 12 reps

This upper-body Metcon will ensure that your arms’ front and back are worked thoroughly, leading to balanced strength and muscular development.


Upper body Metcon workouts provide the dual benefit of cardiovascular conditioning and targeted muscle building. Focusing on the upper body, these workouts routines ensure comprehensive strength development in areas crucial for functional fitness and athletic performance. With consistency, dedication, and a blend of the above workouts, you can expect noticeable improvements in your upper body’s power, endurance, and definition.

FAQs For Top 3 Best Crossfit Upper Body Metcon Workouts

While some exercises, like push-ups, don't require equipment, others, such as dumbbell exercises, do. However, if equipment isn't available, you can modify these workouts to use resistance bands or bodyweight alternatives.

It's crucial to maintain proper form to avoid injuries. If you're new to Metcon or any of these exercises, consider working with a trainer or using online resources to check your record.

Absolutely! Metcon is versatile. You can create circuits that work both the upper and lower body, giving you a full-body workout. However, balancing your routines is essential to avoid overtraining any particular muscle group.

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Iqra Shah
Iqra Shah
Hello, I am Iqra Shah, a dedicated health and fitness blogger from Lahore with a master's in physical education. I have 4 years of experience in blogging. With a passion for holistic well-being, I share expert insights and practical tips to help readers achieve their fitness goals and lead healthier lives. My engaging content combines my love for research with a commitment to promoting a balanced lifestyle, making a trusted source for all thingsĀ health-related.


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