Health and Beauty

Intense CrossFit workout for amazing results

Metcon, or metabolic conditioning, is a training method that has gained popularity due to its ability to improve overall fitness. It is often associated with CrossFit, but can be incorporated into any exercise program. This article will give you a comprehensive overview of Metcon, its benefits, implementation, and how it can improve your athletic performance.

What is metcon?

MetCon, short for “metabolic conditioning,” is a training method aimed at improving the body's ability to use its various metabolic pathways effectively. It is a type of high-intensity training that combines strength training and cardio exercises to maximize calorie expenditure and increase aerobic and anaerobic capacity.

Metcon features

Improve physical condition

Metcon is designed to improve overall physical fitness. It helps increase strength, endurance, flexibility and coordination. By combining strength and cardio exercises, Metcon provides an all-around workout that can help improve athletic performance.

Metabolic efficiency

Another major benefit of Metcon is its effect on the phenomenon known as excess post-exercise oxygen consumption (EPOC), or excess post-exercise oxygen consumption. Simply put, EPOC is the amount of extra oxygen your body needs to consume after exercise to return to its normal resting state.

During a Metcon workout, due to its high intensity and variety of exercises, your body is pushed outside of its comfort zone. This means that your body has to work harder to return to its normal resting state after training. This process requires energy, thus increasing oxygen consumption, which leads to increased calorie burning even after the exercise ends. This is called the “afterburn” effect.

EPOC can increase your metabolism for hours or even days after a Metcon workout, which can aid in weight loss and improved fitness. This is why Metcon is often incorporated into training programs for those looking to lose weight or improve their athletic performance.(1).


Metcon offers a wide range of exercises, which can help prevent boredom and maintain exercise engagement. It can also be adapted to different fitness levels, making it accessible to everyone.

How to implement metcon

Choose exercises

Metcon can include a variety of exercises, including body weight exercises, free weight exercises, cardio exercises and more. The choice of exercises depends on your goals, fitness level, and personal preferences.


Intensity is a key component of Metcon. The goal is to maintain high intensity throughout the workout. This can be achieved by limiting rest periods and alternating between different types of exercises.


The length of a Metcon workout can vary, but most sessions last between 20 to 30 minutes. It is important to remember that the goal is to maintain a high intensity throughout the workout, so the duration can be adjusted depending on your fitness level.

Example of a Metcon session

Here are three typical Metcon sessions you can try. Remember, the goal is to complete each session as quickly as possible while maintaining good condition.

Metcon Session #1: Bodyweight Circuit

Metcon Session #2: Speed ​​and Strength Training

  • 200 meter race;
  • 10 deadlifts with moderate load;
  • 15 box jumps;
  • Repeat this circuit for 20 minutes.

Metcon Session #3: Cardio and Strength Training

  • 500 meters of paddling
  • 15 kettlebell swings;
  • 10 moderate load thrusters;
  • Repeat this circuit for 20 minutes.

Remember, the goal of these sessions is to work at a high intensity to increase metabolic efficiency. Make sure to warm up well before you start and stretch after each session to aid recovery.

The last word

Metcon is an effective training method that can help improve overall fitness, metabolic efficiency, and athletic performance. It offers a wide range of exercises and can be adapted to different fitness levels, making it accessible to everyone. Whether you are an elite athlete or simply looking to improve your fitness, Metcon can be a great addition to your workout routine.

On the same topic

Intense CrossFit workout for amazing results

Back to top button