Bolder Metcon

One piece. One stimulus.

A short warmup and one main piece — about 40 minutes a day.

Best for
Single-piece conditioning
Duration
About 40 minutes
Equipment
One piece of equipment (rotates daily)
Beginner-friendly
No
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Athlete holding two kettlebells mid-workout

The track

One piece of equipment. One clear stimulus.

Bolder Metcon is designed for masters athletes who want a complete session in about 40 minutes. Every session is a short warmup plus one main piece, built around a single piece of equipment — one piece, one stimulus. The color of the day sets the dose: Orange on Monday, Yellow on Tuesday, Red on Wednesday, Green on Thursday, Orange on Friday, and Red on Saturday. Sunday is rest. One piece. One stimulus. Every session.

Part of the Bolder Athlete Program — $39.99/mo after your free trial

Athlete moving through a burpee

The color of the day sets the dose.

  1. MonOrange
  2. TueYellow
  3. WedRed
  4. ThuGreen
  5. FriOrange
  6. SatRed
  7. SunRest

Purposeful variation — never all red.

Who it's for

  • Athletes who want one focused conditioning session a day
  • Athletes adding conditioning to a primary strength or sport program
  • Anyone who wants Bolder's structure in about 40 minutes a day

What's included

  • One conditioning piece per session — no second part, no filler
  • Short warmup, one main piece, built around a single piece of equipment
  • Color-dosed intensity across the week (Orange / Yellow / Red / Green rotation)
  • The same Bolder cycles and built-in deloads as every track
“I really do like what you have to say about the zones and being able to recover. Why don't more do that? Why is it seem people who program for masters expect you to go 80 -90+% every conditioning workout??”
Masters athlete

Intensity profile

The track sets the dose. The color sets the effort. The cycle sets the direction. The deload lets the work take effect.

17%
25%
33%
25%
  • Blue · Recovery 0%
  • Green · Zone 2 17%
  • Yellow · Sustainable 25%
  • Orange · Threshold 33%
  • Red · Max effort 25%

Bolder Metcon questions

What is Bolder Metcon?

Bolder Metcon is a fast, focused training track built around a single piece of equipment. Every session is a short warmup plus one main piece — one piece, one stimulus — in about 40 minutes.

Who is this program for?

Bolder Metcon is for masters athletes who want a complete session on the days when time is tight: a short warmup, one main piece, done in about 40 minutes.

How long are the workouts?

About 40 minutes — a short warmup, then one main piece.

What equipment do I need?

One piece of equipment per session. Each day's workout is built entirely around that single piece — one piece, one stimulus.

How is the week structured?

The color of the day sets the dose: Orange on Monday, Yellow on Tuesday, Red on Wednesday, Green on Thursday, Orange on Friday, and Red on Saturday. Sunday is rest.

How is this different from Capacity?

Capacity is erg-based aerobic work, usually a second session. Metcon is one complete conditioning piece — the whole session, one stimulus.

Is Bolder Metcon a separate purchase?

Bolder Metcon is part of the Bolder Athlete membership — giving you access to all 9 training tracks for one price ($39.99/mo).

Other tracks

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Train Metcon free for 3 weeks.

All 9 tracks included. Switch anytime.

Start your free 3-week trial

Free for 3 weeks, then $39.99/month. Cancel anytime.