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Constantly Varied · 5-day

High-intensity functional

Constantly Varied · 5-day

Five-day functional fitness. Olympic lifts, gymnastics, monostructural conditioning.

CrossFit-inspired without the brand. Each day mixes a strength piece with a metcon (metabolic conditioning) finisher. Builds work capacity, conditioning, and useful strength in one shot.

crossfitfunctionalmetconwod

Sample week

The full template is what gets cloned into your account.

Mon

Squat + Metcon

4 lifts

  • Back Squat

    5×5

  • Wall Ball

    4×15

  • Pull-Up

    4×10

  • Burpee

    4×10

Tue

Press + Engine

3 lifts

  • Overhead Press

    5×3

  • Rowing Machine

    1×2000m

  • Kettlebell Swing

    5×15

Wed

Deadlift + Skill

3 lifts

  • Conventional Deadlift

    5×3

  • Turkish Get-Up

    3×5 each

  • Medicine Ball Slam

    4×15

Thu

Push + Pull EMOM

4 lifts

  • Barbell Bench Press

    5×5

  • Barbell Row

    5×5

  • Dip

    5×AMRAP

  • Jump Rope

    5×60s

Fri

WOD Day

4 lifts

  • Box Jump

    5×10

  • Goblet Squat

    5×15

  • Pull-Up

    5×AMRAP

  • Burpee

    3×20