MetCon Cut: 6-Week Conditioning Burn
Short, brutal circuits that protect muscle and shred fat.
Adds the plan to My Library so you can check off each day as you train.
Goal
Visible recomp + GPP
Duration
6 Weeks
Frequency
5 days/wk
Level
Intermediate
Full program
Premium$9.99 / month
All Access subscription — unlocks every program and meal plan. Cancel anytime.
- 6 Weeks of programming
- 5× sessions per week
- Every exercise wired to a video walkthrough
- Nutrition, supplementation & recovery guide
- Lifetime updates inside the Onyx app
Prefer to buy once? Get lifetime All Access for $79
Workout Summary
MetCon Cut: 6-Week Conditioning Burn
Three lift days plus two pure MetCon sessions - each finisher under 20 minutes, designed to spike heart rate without trashing the next session.
Who it's for
- Lifters who want a clear plan with zero guesswork
- Athletes returning from a layoff or chasing a new PR
- Anyone tired of stitching together random YouTube workouts
What you get
- Full week-by-week progression
- Every session with sets, reps and rest
- Substitutions from the Onyx exercise library
- Nutrition, supplementation and recovery guidance
Pre-session protocol
Warm-up · do this before every workout
Nutrition
Nutrition · Fat Loss
Hit a daily protein target of 0.8–1 g per pound of bodyweight, anchor meals around whole-food carbs, and stay within ±300 kcal of the goal (surplus, maintenance or deficit) for the duration of the block.
Supplementation
Supplementation
Creatine monohydrate (5 g/day), a quality whey or plant protein to backfill daily protein, electrolytes around training, and vitamin D3 + magnesium for recovery.
Sleep & Recovery
Sleep & Recovery
Sleep 7–9 hours, walk 8–10k steps/day, protect one true rest day, and reduce intensity any week sleep or stress fall off a cliff.
Training Overview
Training Overview
Sessions pair the highest-return compound from the Onyx library with focused accessory work. Volume rises in waves and deloads on schedule so nothing breaks down.
6 Weeks · Progression
Progression
Weeks 1–2 build technique and baseline loads. Mid-block (weeks 3–5) progressively overload top sets. Final weeks intensify, then deload + retest in the closing week.
Weekly Schedule
Weekly Schedule
Weekly schedule
Your 7-day training split
Tap to see which day trains what
Weekly schedule
Your 7-day training split
Tap to see which day trains what
- MondayUpper Lift + MetCon
- TuesdayLower Lift + MetCon
- WednesdayRest / Walk · keep it easy (Zone 1, nasal-breath pace)
- ThursdayPure MetCon
- FridayFull Body Lift
- SaturdayPure MetCon
- SundayRest · optional 20–30 min walk or light mobility
Workouts
MetCon Cut: 6-Week Conditioning Burn
Prep tips for the week
Win the day before you step in the gym
8 quick habits that make every session count
Prep tips for the week
Win the day before you step in the gym
8 quick habits that make every session count
Shaker, belt, straps, sleeves, headphones. Zero friction in the morning = zero excuses.
Slow carb + lean protein (oats + whey, rice + chicken). Fuels heavy work without sitting heavy in the stomach.
500 ml water + a pinch of salt 30 min before training. Cramping and brain-fog usually = dehydration, not weakness.
Run the full 3-stage protocol above. Skipping it is the fastest way to leave 10% on the platform.
Weight, reps, RPE. If you don't track it, you can't progress it. Use the Onyx app or a notebook, just log.
Set the rest column as a timer on your watch. Drifting past rest kills intensity and stretches sessions 2x.
0.4 g/kg bodyweight. Whey + banana works, real meal works better. Recovery starts here.
Every 4–6 weeks drop volume 40%. Strength is built in recovery, not in extra sets.
Week 1 free preview · Weeks 2–6 unlock after purchase
Week 1 · Day 1
Upper Lift + MetCon
Push/pull strength, then a 10-minute burner
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Strength | |||
| Barbell Bench Press | 4 | 6 @ RPE 8 | 2 min |
| Chest-Supported Row | 4 | 8 | 90 sec |
| Seated Dumbbell Shoulder Press | 3 | 10 | 90 sec |
| MetCon · 10 min AMRAP | |||
| Dumbbell Push Press | AMRAP | 8 | - |
| Renegade Row | AMRAP | 10 | - |
| Burpees | AMRAP | 6 | - |
Week 1 · Day 2
Lower Lift + MetCon
Squat + hinge, then a short bike burner
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Strength | |||
| Back Squat | 4 | 6 @ RPE 8 | 3 min |
| Romanian Deadlift | 3 | 8 | 2 min |
| Walking Lunge | 3 | 10/side | 75 sec |
| MetCon · 8 rounds | |||
| Assault Bike Sprint | 8 | 20 sec all-out | 40 sec |
Week 1 · Day 3
Pure MetCon
EMOM 20 · one movement each minute, rest the remainder
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Kettlebell Swing | 5 | 15 | - |
| Burpees | 5 | 10 | - |
| Goblet Squat | 5 | 15 | - |
| Push Ups | 5 | 12 | - |
Week 1 · Day 4
Optional · Active recoveryZone-2 Walk
Easy 30–40 min walk, outdoor or treadmill. Conversational pace, builds aerobic base and speeds recovery.
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Treadmill Walking | 1 | 30–40 min | — |
| Treadmill Incline Walking | Optional finisher | 2 × 5 min @ 6% incline | 2 min |
Week 1 · Day 5
Full Body Lift
Compound circuit · muscle-protective volume
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Trap Bar Deadlift | 4 | 6 @ RPE 8 | 2 min |
| Incline Dumbbell Press | 4 | 8 | 90 sec |
| Weighted Pull Up (or Lat Pulldown) | 4 | 8 | 90 sec |
| Bulgarian Split Squat | 3 | 10/leg | 75 sec |
| Farmer Carry | 3 | 40 m heavy | 60 sec |
Week 1 · Day 6
Pure MetCon (Saturday)
For Time · sub-20 min chipper
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| 1 Round For Time | |||
| Rowing Machine | 1 | 1000 m | - |
| Wall Balls | 1 | 50 | - |
| Kettlebell Swing | 1 | 40 | - |
| Box Jumps | 1 | 30 | - |
| Burpees | 1 | 20 | - |
Week 1 · Day 7
Optional · Active recoveryFull Rest or Light Walk
Take the day off, or just walk 20–30 min and stretch. Recovery is when the gains happen.
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Treadmill Walking | Optional | 20–30 min easy | — |
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FAQ
FAQ
Can I move sessions around to fit my schedule?
Yes - keep the order of training days but swap which calendar day they land on. Avoid stacking the two hardest sessions back-to-back.
What if I miss a workout?
Slide the week back by one day rather than doubling up. Recovery is the variable that creates progress.
Run this in the Onyx app
Track every set. Auto-progress every week.
This program is built right into Onyx - videos, logging, deload triggers and PR alerts.