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Old 08-07-2009, 01:32 AM   #1
William Jackson
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monostructural metcons

what do you think of these as a way to build metcon?
obviously it would have to be short or light enough where localized muscle endurance was not the limitting factor.
im thinking more than run 5k or row 2k. how about 100 35lb kb swings or as many reps as possible of double unders in 10 minute? how about tabatas or breathing squats?
could this be as good as mixed modality metcons? would they carryover?
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Old 08-07-2009, 09:25 AM   #2
Brian Bedell
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Re: monostructural metcons

This is already utilized by cf MP; see grace, isabel, randy, etc.
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Old 08-07-2009, 01:12 PM   #3
Mike Romano
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Re: monostructural metcons

I think it's a sound idea. any sort of metcon that can be completed without breaks, that is short and intense will certainly build metabolic conditioning. Monostructural metcons and pairs are some of my favorites, for example AMRAP kettlebell snatches, interval sprints, etc.
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Old 08-07-2009, 01:19 PM   #4
Andrew H. Meador
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Re: monostructural metcons

The mixed modal metcons work best with two or more movements, each of which stress one capacity or muscle group. For example, Cindy has pull-ups, push-ups, and squats, and none of these on its own could be considered full-body in the way that a clean & jerk is full-body. Ergo, Grace. If you follow the mainpage WOD, you'll see plenty of variety. Try a 500-1000m row or a 400-800m sprint - that will give you an awesome capacity, and they fit the short, intense maxim perfectly well.
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Old 08-07-2009, 01:49 PM   #5
Jacob Cloud
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Re: monostructural metcons

I am contractually obligated to insert my plea here for more CF'ers to do 20RM squats.
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Old 08-07-2009, 02:01 PM   #6
John McBrien
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Re: monostructural metcons

Quote:
Originally Posted by William Jackson View Post
what do you think of these as a way to build metcon?
obviously it would have to be short or light enough where localized muscle endurance was not the limitting factor.
im thinking more than run 5k or row 2k. how about 100 35lb kb swings or as many reps as possible of double unders in 10 minute? how about tabatas or breathing squats?
could this be as good as mixed modality metcons? would they carryover?
I think it may ultimately be a black box effort. You'll input some metcons that have a profound carryover while others may not. That's the beauty of black box. I agree with what has been said and as they discussed at my Level I cert, there's an art to programming. A lot of the couplets and triplets posted on the main site do carryover and work extremely well, which is why they are utilized. That doesn't mean they are the only options that carry over, however.

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I am contractually obligated to insert my plea here for more CF'ers to do 20RM squats.
Yesterday's WOD at my affiliate would've fulfilled your contractual obligation.

"Complete as many reps as possible in 20 minutes of:
- 60% of your 1RM Back Squat
- Ring Dips
- Use 7 alternating sets of each movement"

Some of our athletes did reach 20 reps (usually only for 1 set!) at 60% of their 1RM and the WOD had an underestimated and underappreciated metcon effect.
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Old 08-07-2009, 02:03 PM   #7
Jacob Cloud
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Re: monostructural metcons

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Originally Posted by John McBrien View Post
Yesterday's WOD at my affiliate would've fulfilled your contractual obligation.

"Complete as many reps as possible in 20 minutes of:
- 60% of your 1RM Back Squat
- Ring Dips
- Use 7 alternating sets of each movement"

Some of our athletes did reach 20 reps (usually only for 1 set!) at 60% of their 1RM and the WOD had an underestimated and underappreciated metcon effect.

What's the last part of the WOD mean? I am a little dense today. This sound brutal, though, and if you were closer, I'd come by just to join the pain and laugh at myself.
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Old 08-07-2009, 02:14 PM   #8
John McBrien
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Re: monostructural metcons

You have 7 total sets of each movement for completing your reps. So, do as many reps as possible of squats, then ring dips = set 1. Repeat for 6 sets. Some people struggled to complete all 7 sets in the 20 minute limit. It was unique and tough, that's for sure.
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