Name: Playbook - Heather Watkins - 20 minute METCON 🔥
Uploaded: 2026-05-31T04:12:17.040Z
Duration: 20 min
Description: 20 minute METCON 🔥

2 circuits for 10 minutes each. 

Warmup prior to beginning! 

Set a 10 minute timer and complete as many rounds as you can for the first circuit. Rest 1 minute and then complete the second circuit for 10 minutes. Cool down after!

1 burpee + 1 broad jump = 1 rep 

Stand with your feet shoulder-width apart and a slight bend in your knees. Your shoulders should be directly over your hips with a neutral head and neck position. Your chin should remain tucked throughout the movement as if you were holding an egg under your chin.

Evenly distribute your weight along your feet from toe to heel, and grip the floor with your feet to create a stable foot position. Your arms should remain long by your sides, with a slight bend in your elbows.

Pre-tension your shoulders, hips, and engage your core.

While maintaining a neutral spine, bend your hips, knees, and ankles to lower yourself toward the floor.

Place your hands on the ground, slightly wider than shoulder-width apart.

While keeping your hands in contact with the ground and arms long, jump your feet back so you’re in a push-up position.

While maintaining your alignment, jump your feet toward your hands and stand up into your jumping position.

After getting into your jumping position, allow your hands to travel behind your body.

Begin your broad jump by explosively pushing through the ground to jump forward.

As you begin to straighten your legs, simultaneously start to swing your arms forward.

Land your jump with your weight distributed evenly along your feet, and allow your hips and knees to bend to absorb force. Your bodyweight should be loaded into your midfoot and heel while keeping the toes engaged.

Engage your core. Your landing posture should be the same as your jumping posture, with your knees in line with your toes and your chest ahead of your hips.

Stick the landing, stand tall, and repeat the burpee broad jump for your desired number of repetitions.

Burpee to Broad Jump

- Stand upright, holding a dumbbell in each hand at arms length
- Lower the dumbbells to the ground, jumping both feet back so your body is in a standard push up position on the floor with your hands gripping the dumbbells
- Lower your chest to the ground between the dumbbells
- Push yourself back up, jump to your feet while still holding the dumbbells, then immediately swing the dumbbells above your head
- Finish the movement with your arms locked out overhead with knees, hips, shoulders, and arms fully extended
- Reverse the movement back to starting position with control

DB Devils Press

- Hold the dumbbells by your sides
- Roll your shoulders back keeping your chest up 
- Keep core activated
- Walk forward, 1 rep = 1 step

Dumbbell farmers Carry

Circuit 1:

Sumo Squat to Sumo RDL

alternating snatches

- Start with kettlebell on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift KB off the ground allowing it to swing between your legs
- Drive your hips forward propelling KB forward and up
- Stopping just in front of the shoulders 
- Allow kettlebell to swing down and back between the legs
- Moving immediately into the next rep

Kettlebell swing

Circuit 2:

20 minute METCON 🔥

Hyrox Inspired Conditioning

Hyrox Inspired Conditioning #2

Spicy 20 min AMRAP (Gym)

Abbie

Sweat is pouring! This one was both physically & mentally tough but now I have allllll the endorphins! 🥵😅💦

Allison

Sara

32 Minute EMOM

I feel so strong! For sure thought I was going to die (which I pretty much did😅) but I finished!!

Karly

That was BRUTAL. Had to take a few breaks in the last few rounds. Feeling rejuvenated and on fire! 
🥵🔥💪🏼

Hayley

Amanda

Full Body CHALLENGE

Katie Stagner

Mandi

15 minute HIIT (bodyweight)

Great burn keeping the band on for entire circuit!🦵🏼🔥

Terri

Shaunti

Full Body AMRAP

Great full body workout…enjoyed this one! 🔥💪💦🤩

Holy moly 🔥 great 4 rounds. Love the full body!

Did some modifications since I’m using a hotel gym.
Loving the app & the ability to take it with me everywhere I go!

Cindy

Full Body EMOM (25 MIN)

Hailey

Whew! Shoulders, abs, all the things on fire!

Audrey

Full body or shoulder + HIIT workout because I really couldn’t tell 😅🔥💦🥵

20 minute METCON 🔥

More workouts from Heather Watkins