Go end-to-end in this March Madness-inspired engine day with a competitive, bracket-style cardio metcon. Burn fat, boost endurance, and fuel your will to win the next round.
Warm-Up
3 min easy cardio (row/bike/treadmill), Then 2 rounds:
- 20 jumping jacks
- 10 alternating reverse lunges
- 12 arm swings (cross-body)
- 10 scap push-ups
Metcon
“Full Bracket Blitz” – Chipper (20 min cap):
- 400m run or 1k row/bike
- 40 air squats
- 30 sit-ups
- 20 box jumps or step-ups
- 10 burpees
- 400m run or 1k row/bike (again)
Scaling: Shorten distances (200–300m run), step-down on box, incline push-ups for burpees
Cool-Down
- Calf/achilles stretch: 45 sec/side
- Seated quad stretch: 45 sec/side
- Deep breathing: 8 slow breaths
Core / Optional Finisher
Plank bracket (ladder up 20, 30, 40 sec holds, 15 sec rest between)
Coaching Notes
Use steady, controlled pacing. The goal is continuous movement—if you rest, keep it brief and get right back in. Embrace the burn like a starter in overtime!
Week-over-Week Progression
- Week 1: 20 min chipper as above
- Week 2: Try to finish chipper 90 sec faster, add 2 reps to squats/jumps
- Week 3: Run/row distance +25%, add 5 reps to each bodyweight section
- Week 4: 15 min cap (push pace), all bodyweight reps -5, focus on quality