Some popular metcon CrossFit workouts include Betty (five rounds of push presses and box jumps for time) and EMOM (a set number of an exercise performed every minute on the minute). Also, depending on the energy system you are working on, the workout could be three minutes or it could be 30. The order, intensity and weight, however, can always be switched up. Most metcon workouts focus on compound movements such as squats, hinges and carries, among others. That means that you can have a lot of variety in your workouts.

Variety: There are many different kinds of exercises that fall under the umbrella of metcon training.

Folks looking to improve their overall fitness levels should try to engage each of these systems in their training.īelow are some of the reasons you might want to give metcon Crossfit training a try. The exercises you undertake for the workout will depend on which of the energy systems you’re trying to improve.

Last, the oxidative system supports longer endeavors like running a 10K.”Ī metcon workout will engage one of the three metabolic pathways. Meanwhile, the glycolytic system provides energy for middle-of-the-road efforts that last between ten and sixty seconds. For example, the phosphagen system enables short, powerful bursts of effort, like sprints.

'Our bodies have three major systems for producing energy at any given time,' said Connor Derrickson, NSCA-certified personal trainer and Future performance coach. Metcon training is anything that increases the efficiency of those pathways, commonly referred to as energy systems. The body has different metabolic pathways that produce energy.

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