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Old 12-12-2013, 11:06 PM   #1
Abeli Shengelia
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metcon

Hi guys,i have some problems with understanding what actually metcon is.I see metcon WODs which include weightlifting or gymnastic,but this exercises dont give you high heart rate like burpees or sprinting,so why they are included in METCON wod?

Last edited by Abeli Shengelia : 12-12-2013 at 11:23 PM.
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Old 12-12-2013, 11:22 PM   #2
Robert Fabsik
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Re: metcon

Ideally the you should have the sufficient base strength so that the weight in in the metcons are not maximal so that you can do the WOD relatively fast.

For example Fran 21-15-9 alternating 95lb thrusters with pullups. The best can do it under 3 minutes.

If your max press is 95 right now, to do the WOD as written would take you a long time and you wouldn't get a metcon effect. But if you could press 205 and front squat 300, then you'll be able to bust through that weight. Same with the pullups, if you can only do 3 bodyweight pullups, it's going be tough to get a metcon effect. But if you can do 20 dead hang pullups and know how to kip or butterfly, you'll be able to go through the WOD faster thereby taxing your energy systems and not really taxing your strength.

Have you ever done a set of 20 rep barbell squats? Typically squats are a strength move, but if you do a set of 20 rep squats you'll be gasping for air.

So if you lack the strength to do WODs to get a metcon effect. Work on strength and scale WODs to your level for the desired effect.
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Old 12-12-2013, 11:38 PM   #3
Abeli Shengelia
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Re: metcon

i got it,thank you!btw i got sufficient base strength in weightlifting/gymnastic and my cardio if good

Last edited by Abeli Shengelia : 12-12-2013 at 11:42 PM.
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