"Doing Work" with Coach Dos - Metabolic Conditioning

/

Two weekends ago I attended a great seminar on Cardio Strength Training with renowned strength and conditioning coach, Robert Dos Remedios. The concept of cardio strength training is not new for many fitness professionals, but Dos was nice enough to share his own spin on things, which has proven to be an excellent way to boost work capacity and cut fat.

Cardio Strength Training with Coach Dos

Cardio Strength Training with Coach Dos

Metabolic conditioning — or “metcon” for short — has been a buzzword in the fitness world for a while now. And for good reason. A couple of weekends ago, I had the chance to attend a Cardio Strength Training seminar led by legendary strength coach Robert Dos Remedios — better known as Coach Dos.

If you’ve been around the fitness space, metcon isn’t anything new. But hearing Coach Dos break it down in person brought a whole new level of clarity and real-world application. His approach isn’t just about working hard — it’s about working smart and getting the most out of every minute in the gym.

In this article, I’ll share some of the big takeaways from Coach Dos, why metabolic conditioning works so well, and how you can start using it in your own training — whether you’re a coach, athlete, or just someone who wants to get stronger and fitter.

What is Metabolic Conditioning, Really?

Metabolic conditioning is all about training your body’s energy systems — both aerobic (with oxygen) and anaerobic (without oxygen). It’s typically a mix of strength and cardio exercises performed at a high intensity with short rest periods. The goal? To push your body to operate at a higher gear for longer.

The result is not just a killer workout — it’s what happens after. This is known as the “afterburn effect” or Excess Post-Exercise Oxygen Consumption (EPOC). Basically, after a solid metcon session, your body keeps burning calories for hours — sometimes even days — as it works to recover and rebuild.

Wondering if working out really boosts your metabolism? It absolutely does — especially when you train this way. Steady-state cardio (think long, slow runs) has its place, but it doesn’t give you the same metabolic punch as a well-designed conditioning workout.

Why Metabolic Conditioning Works

Here’s why this style of training is so effective:

1. Builds Work Capacity

Metcon workouts improve your ability to go hard for longer — whether you’re an endurance athlete or just want to keep up with life.

2. Burns Fat Efficiently

Because you’re combining strength and cardio, you’re burning calories during the workout — and long after it’s over.

3. Functional Strength

Metcon workouts use real-world movements that build strength, agility, and coordination you’ll actually use outside the gym.

4. Saves Time

You don’t need to spend hours in the gym. A focused 20-minute circuit can get the job done.

A Coach Dos Metabolic Conditioning Circuit

During the seminar, Coach Dos shared several circuits, but one stood out as a simple, effective test of endurance and grit. Below is my spin on his approach—a metabolic workout that’s as challenging as it is rewarding. Whether you’re adding it to the end of a strength session or using it as a standalone conditioning workout, this circuit will push your limits.

The Circuit:

  • 15 kettlebell swings

  • 15 unilateral kettlebell snatches (each arm)

  • 15 kettlebell goblet squats

  • 15 kettlebell renegade rows (alternating arms)

kettlebell swings exercise

Kettlebell Snatch Vo2max Protocol for Swimming

kettlebell goblet squats

kettlebell row

What Makes a Great Metcon Workout?

Not all conditioning workouts are created equal. To get the most out of your training, here’s what to focus on:

  • Multi-Joint Movements: Use exercises that hit multiple muscle groups.

  • High Intensity: You need to push outside your comfort zone.

  • Minimal Rest: Keep your heart rate elevated.

  • Variety: Change up the exercises to challenge your body.

  • Progression: Start where you are and build from there — heavier weights, more rounds, less rest.

Metcon vs HIIT — What’s the Difference?

People often confuse the two. Here’s the deal:

  • HIIT = Short bursts of high-intensity cardio (usually bodyweight or light resistance).

  • Metcon = Combines strength and cardio with resistance training for total-body conditioning.

Can Metcon Build Muscle?

Yes — to a point. Metcon workouts can help maintain and even build lean muscle, depending on the loads used. But if your main goal is hypertrophy (muscle growth), you’ll want to combine metcon with a dedicated strength training program.

Why Add Metcon to Your Routine?

Simple — it works.

  • Boosts metabolism for fat loss

  • Builds endurance and stamina

  • Improves athletic performance

  • Saves you time

Metabolic conditioning isn’t just another fitness trend — it’s a smarter way to train. Coach Dos reminded me that it’s not about doing more — it’s about doing better. The right combination of movements, intensity, and structure can take your fitness to the next level.

Start with the circuit above and experiment with adding metcon principles to your training. Remember, it’s not about how much time you spend working out; it’s about the quality of the effort you put in. Let’s get after it!

Check out my kettlebell conditioning workout programs for expertly designed routines that boost strength, endurance, and metabolism. Let’s get after it!

Train smart. Train hard.