Equinox: Metcon3 Class Review

Summary: Metcon 3 is an Advanced, HIIT and Strength class that is widely available at Equinoxes everywhere. It’s a great workout if you like challenging, high-energy workouts with few rest periods like Barry’s Bootcamp.

Attribute
Time of class	45 minutes
Teacher variance	Low – most teachers are excellent
Cost	Free – with membership
Skill Level	Advanced
Workout Type	HIIT and Strength

What is Metcon3?

Metcon3 is an advanced Equinox class that is short for “Metabolic Conditioning”. The number 3 is important – because you repeat a circuit 3 times, and then generally do finishers for the last 3 minutes. I’m classifying this class as Advanced as you’ll need a rough idea of what is a realistic “heavy” or “medium” weight for you that you can use the entire class and demonstrations are quick and brief. Metcon classes are often on Mondays, in which they’re dubbed “Metcon Mondays”.

In their own words:

This metabolic conditioning workout taxes all three energy systems for optimal results. Three rounds of exercises designed to leave you fit, energized, and ready for more. An Equinox exclusive.

What are the Metcon3 classes like?

Generally speaking Metcon 3 classes are widely available at all Equinoxes, several times a week and is one of their core HIIT and strength training classes. Each class will usually follow the same 7 segments:

• A ~2 minute bodyweight warmup
• 1 round of 10 exercises
• 1 minute rest
• 2nd round of same 10 exercises
• 1 minute rest
• 3rd round of same 10 exercises
• 1 minute rest
• 3 different kind of finishers (usually some kind of HIIT or faster paced workout)

While the 10 exercises changes constantly, here is an example of exercises you’ll do

Bodyweight	Strength	HIIT
Bicycles Sit ups Pushups	Skull crushers Dumbbell swings Rows / Renegade rows Chest flys Squats, suitcase squats, goblet squats, split squats… Curtsy lunges Overhead cleans Overhead press Bicep curls	High knees Burpees Plank jacks Jumping jacks Mountain climbers Squat jumps Skaters

As far as equipment goes, it varies from class to class. Usually the instructor will be in the front with their space set up already and they’ll tell you what equipment to get. You will usually:

• Start with a mat (they’ll have them out for you. A few select teachers do not use mats because they prefer it)
• 2-3 sets of dumbbells. As a 110 female my “heavy” is a 20-25lb dumbbell and I do a 12.5 lb or 15lb for the lighter dumbbell. This is on the heavier side compared to girls my height in the class
• Usually an extra item: like sliders, a step riser or a sandbag

Metcon 3 Calories Burned

This can vary by class so I’ll report a few classes taken from my apple watch. I’m a 5’2 110 female for reference. Generally if you weigh more or are male, your caloric burn will be higher.

	Active Calories	Total Calories	Avg BPM
Class 1	217	275	138
Class 2
Class 3

So is Metcon 3 a good workout?

Overall I think Metcon3 is a great workout if you want something intense that doesn’t involve running. It’s fast and efficient, but you get to hit the same exercises over and over and improve on them each time. You can always modify by increasing or decreasing, or even dropping your weights.

FAQs