Tip: Weighted Stair Climbs For Metcon

Grab some weight and hit the stairs for an intense metcon workout. Here are 5 ways to do it.

You rarely see anyone doing weighted stair climbs anymore. Why? Because they're so damned hard! I used these when training for the Fire Fighter Combat Challenge (the hardest two minutes in sports) but they're great for all-around metabolic conditioning.

It's very simple. Grab a set of dumbbells, kettlebells or a sandbag and walk up the stairs as fast as you can. When you get to the top, walk back down. Rest as needed and go again. Repeat until your heart explodes out of your chest, your lungs collapse, or your legs give out. Whatever comes first. Don't kid yourself. After 5-10 minutes you'll be done.

Rob King is a National Champion, Record Holder, and Worlds Medalist PowerLifter, and Natural BodyBuilder. He is also the owner of HeavyWeights Training Center where he has helped thousands of people lose fat, build muscle and get stronger. Follow Rob King on Facebook