We take an in-depth look at the MetCon workout, a firm favourite of CrossFitters and something that could be the answer to your fitness prayers.

What does MetCon stand for?

MetCon stands for Metabolic Conditioning. It is a type of workout that will exert your cardiovascular system (getting you out of breath) and will also get your heart rate up, increasing your overall level of fitness.

Conditioning is a term that includes building muscle as well as increasing fitness. It is a very high intensity form of training and differs from low intensity steady state (LISS) cardio such as long runs and bike rides. It continually shocks your system and forces your body to change and adapt, therefore achieving excellent results.

The metabolic part refers to how a MetCon workout will affect your metabolism. Not only will you burn a ton of calories during your session, a MetCon will rev up your metabolism and have you burning fat for hours after your finish.

Types of MetCon workout

There are many types of MetCon workout, both with equipment and without, and you can do a number of different activities. From swimming to sprinting to lifting weights, being able to mix up your MetCon workouts and be creative can really keep you motivated and means you're not stuck doing the same workout day in day out.

Training for time

A popular type of MetCon workout is one that is done for time. In this type of session, you will complete a set number of reps or rounds and see how long it takes you. This is a fantastic way of monitoring your progress as you can go back and do the same MetCon again and again, trying to beat your previous time. Another benefit of this type of workout is that you can compare your time to someone else's, therefore creating a sense of competition and increasing your motivation.

Training for reps

On the flipside, another style of workout is one that is done for reps. You might be given a specific exercise with a set number of reps and have to challenge how heavy you can go. For example, 5 sets of 3 reps on front squats. You could complete the rounds and see how heavy you can go.

EMOM

This popular CrossFit acronym stands for Every Minute On the Minute. It is a great way of keeping the workout interesting and keeping you focused. You will complete a specific number of reps on either one or a series of exercises every minute on the minute, meaning that the quicker you get the exercises done, the more rest you will have in between.

For example, 10 rounds of 5 burpees. If it takes you 30 seconds to complete the burpees, you'd have 30 seconds of rest before the next set. If it takes you 55 seconds, you'd only have 5 seconds of rest!

AMRAP

AMRAP stands for As Many Reps As Possible. The 'R' can also stand for Rounds. In this instance, you will complete as many reps as you can in a given time. This is another way to challenge yourself as you can try to beat your previous record each time you do the workout.

Example MetCon Workouts

This is an example of an EMOM workout:

8 squat clean thrusters

8 chin ups

16 lunges

8 push ups with renegade row

16 box jumps

16 kettlebell swings

Rest

Complete 6 rounds.

(This is a workout by Sundried ambassador Charlotte Lamb)

This is an example of a 'for time' workout:

2,000m row

1-mile run

2,000m row

1-mile run

2,000m row

(This is the official CrossFit 180713 workout)

How to write your own MetCon workout

Creating your own MetCon workouts can be a great way to get creative with your training and keep things fun and interesting. You can make it as hard or as easy-going as you like and there are lots of ways to challenge yourself.

The first thing to do when writing a MetCon workout is to figure out what equipment you have at your disposal and what exercises you're capable of completing. It's no good trying to do a workout that includes muscle ups and swimming if you can't do muscle ups and don't have access to water!

Think about your specific goals and add exercises that will help you work towards them. If you are training for a marathon, you could include 1-mile runs and shuttle runs. If you're training for a weightlifting competition, you'll want more barbell complexes and strength exercises like pull-ups and push ups.

You can make a MetCon workout as long or as short as you like, so think about how much time you have on your hands. A MetCon workout can be a great way to burn lots of calories in a very short space of time.

Top 10 Essential Tips for Mastering Metabolic Conditioning

Metabolic Conditioning, or "Metcon" for short, has rapidly become a staple in the fitness world, and for good reason. These workouts are specifically designed to set your metabolism on fire, improving both your cardiovascular capacity and your strength simultaneously.

Typically, a Metcon session involves high-intensity exercises married with structured rest periods. It is fast, furious, and incredibly effective. However, because of the intensity involved, there is a right way and a wrong way to approach it.

To help you maximise the effectiveness of your sessions and keep you off the injury bench, here are our top 10 essential tips for Metcon success.

1. Prioritise Form Over Speed

Metcon workouts often emphasise intensity and racing against the clock. However, the golden rule is simple: technique always trumps speed.

When fatigue sets in-and in a Metcon, it will-your form is the first thing to break down. This is the danger zone for injury. Focus intently on executing each movement correctly before you even think about increasing your pace or the weight on the bar. If you are new to this style of training, master bodyweight exercises first. Earn the right to add weight by proving you can move well under fatigue.

2. Start Slowly and Scale Appropriately

If you are new to the world of high-intensity training, leave your ego at the door. It is vital to start gradually. Begin with shorter workouts and lighter weights.

As your fitness improves, you can dial up the duration and intensity. Always scale the workout to your current ability, not the ability you wish you had. This might mean modifying movements (for example, opting for knee push-ups instead of full push-ups) or reducing the prescribed weight. Remember, the goal is to maintain high intensity safely, not to struggle through heavy reps with poor mechanics.

3. Focus on Compound Movements

To get the most metabolic "bang for your buck," you need to move big weight over long distances. Prioritise exercises that engage multiple large muscle groups simultaneously.

Compound movements like squats, deadlifts, lunges, pull-ups, thrusters, and kettlebell swings are excellent choices. These exercises demand more oxygen and energy, elevating your heart rate far more effectively than isolation movements like bicep curls ever could.

4. Pace Yourself Strategically

A common rookie mistake is the "fly and die" approach-going out at 100% effort in the first minute and burning out immediately.

Aim for a sustainable pace that you can hold throughout the workout. For longer Metcons (anything over 15 minutes), it is crucial to find a rhythm. You want to hover just below your "red line," maintaining a consistent power output rather than fluctuating between sprinting and collapsing.

5. Understand the Workout Structure

Metcons often utilise specific acronyms and formats. Familiarising yourself with these common structures will help you strategise your approach before the timer starts:

• AMRAP (As Many Rounds/Reps As Possible): You have a set time frame to complete a circuit as many times as you can. Consistency is key here.

• EMOM (Every Minute On The Minute): You perform a set number of reps at the start of each minute and rest for the remainder of that minute. This tests your recovery speed.

• RFT (Rounds For Time): Completing a set number of rounds of a circuit as quickly as possible. This is a race against the clock.

6. Optimise Work-to-Rest Ratios

Metcon is not just about moving constantly; the rest is just as important as the work. These workouts manipulate work-to-rest ratios to target the body's different energy systems:

• Short, explosive bursts: (e.g., 10 seconds work, 2 minutes rest). This targets the phosphagen system for raw power.

• Medium efforts: (e.g., 60 seconds work, 3 minutes rest). This targets the glycolytic system, used in strength and high-intensity intervals.

• Longer duration: (more work, less rest). This targets the oxidative system for endurance.

Understanding these ratios helps you know how hard to push during the "work" phase.

7. Don't Neglect Strength Training

While Metcon is fantastic for conditioning, it should not replace dedicated strength training entirely. Think of strength as your engine size and Metcon as your fuel efficiency.

A solid strength foundation enhances your performance in Metcons and makes you more resilient against injury. Ensure you incorporate traditional resistance training (lower reps, higher weight, longer rest) into your overall fitness routine alongside your conditioning work.

8. Warm-up and Cool Down Effectively

Never start a Metcon "cold." Because the intensity ramps up immediately, a proper warm-up is non-negotiable. You need to increase blood flow, raise your heart rate, and mobilise your joints to prepare for the explosive effort ahead.

Similarly, a cool-down is essential. Light cardio or stretching helps ease your body back to a resting state, flushes out metabolic waste products, and kickstarts the recovery process.

9. Listen to Your Body and Rest

Metcons are incredibly demanding on the central nervous system. More is not always better.

Avoid doing high-intensity workouts every single day. For most people, 1 to 3 sessions per week is sufficient, depending on your overall training programme. Ensure you are getting quality sleep and allowing your body adequate time to recover between sessions. If you feel shattered before you even start, it might be a day for active recovery instead.

10. Fuel and Hydrate Properly

You cannot out-train a bad diet. Proper nutrition and hydration are vital for fuelling these high-energy workouts and recovering effectively.

Ensure you are adequately hydrated before, during, and after your session. Your diet should support the high energy demands of Metcon training, with a healthy balance of carbohydrates for immediate energy and protein for muscle repair.