What is Metcon training?
What's a Metcon workout in crossfit? How does it differentiate from other workouts?
Metcon stands for metabolic conditioning - Well what does that mean? Within our body we have different metabolic pathways in which we produce energy. Metabolic conditioning (Metcon training) can really be anything that increases the efficiency of those pathways or as they are commonly called, energy systems.
Our bodies have 3 major systems for producing energy at any given time. We have one for very short bursts of effort like a max effort 10yd sprint or a max squat (phosphagen system <10s), one for middle-length efforts like running 300yd Shuttle (glycolytic 10 -60s), and one for longer efforts like running a 10k (Oxidative >60s). Typically a metcon in crossfit will focus primarily on one of those energy systems.
One question that arises is, “What is the difference between HIIT and Metcon training?” HIIT falls under the Metcon umbrella but not all Metcon training is HIIT. High intensity interval training is one way in which you can do metcons but not the only way; you can do a metcon that involves longer rest and heavier weights or no weights and long distance running. That is the beauty of it, there is always variety.
What are the benefits to metcon training compared to regular strength training or cardio?
Variety - within metcon training you can always be doing something different. That being said, you will be doing a lot of the same compound movements (squat, hinge, carry, push pull) but the modalities of the movements will vary and the style of training within the load and intensity can vary. Also, depending on the energy system you are working on, you might have a metcon that is 3 minutes long or 30 minutes long. Always different!
Conditioning - typically if you are doing strength training if you are going to do some type of conditioning, you will have to do it before or after your lift. Within metcon training, if your coach programs well, your workouts will be varied well enough to have a sufficient amount of strength and conditioning work with your sessions on a daily and weekly basis.
Simple - Metcon training can be very simple in nature! You don’t always need a masters degree to create a great workout, the most important thing is the intensity. The goal is to give it 100% all the time!
They are FUN - you will find this fast paced, ever evolving, dynamic training environment to be a great time. They are challenging, competitive, and draw in community because everybody likes to go through torture with their buddies - what more could you ask for?!
Are there potential drawbacks to metcon training? Who should avoid these types of workouts (beginners/folks with injuries?)
Some of the drawbacks to metcon training is that the movements tend to be relatively advanced. That being said, most workouts are scalable. This really comes down to your coach, if you have a lower training age and have a workout that involves cleans, snatches, or some other skill type movement - no beginner will be to get any kind of training stimulus from those AND they will be at a higher risk of injury. If you have a good coach, they will know how to scale different types of workouts to the level of your training.
Can you give us an example of a metcon workout you really love for your clients?
Low Training Age
5 Burpees
10 Suspension Row
15 Bodyweight Squats
3-5 Rounds For Time
Moderate Training Age
5 Pullups
10 Pushups
15 Goblet Squats 40lb/25lb
3-5 Rounds For Time
High Training Age
Fran
21-15-9
Thrusters
Pull Ups
(95lbs/65lbs)
These 3 workouts are very different in modalities depending on the level of athlete that you are dealing with but are working very similar energy systems. Fran is going to be a little different and a little faster pace but it is designed like this because I personally don’t like to have an extremely high intense session for novice athletes.
Do other types of exercise get mislabeled as metcon workouts?
For many, metcon has been a very loosely used term for any high intense workout, especially within crossfit. Typically, metcon training involves compound movements (jump, squat, row, pull, carry), shorter bursts of work, and limited rest. They are awesome for caloric burn and will make you sweat.