Alternatively, set the timer for 20 minutes and see how many rounds of 10 squats, 10 pushups, 10 lunges, and 10 rows you can complete. EMOM Progress. If you feel like you’ve reached a plateau with your performance, try a metcon workout — you’ll challenge your body in a different way. Start with two reps per exercise and add two each round. So, by the fifth round, you’ll be hitting 10 reps per exercise. Set a timer for 15 minutes and see how many rounds you can complete. For the farmer’s walk, switch out reps for lengths of a room or gym, and rows should be set to calories. Rest briefly between rounds — not between exercises. 1. Farmer’s walk If you’re looking to improve your stability during wall balls, thrusters, and squats, then the low, flat and wide heel with removable Hyperlift insert will help. In an AMRAP workout, you’ll complete as many reps or rounds of an exercise as possible within a given time frame.

MetCon training should combine a few basic principles to be considered an out-and-out MetCon workout. Although we provide an efficient and effective WOD (workout of the day) below for inspiration, you could also build your own by following these tips. Heart rate The shoe's unique sole design makes the Nike Free Metcon 3 a great choice for all sorts of jumps. It is an excellent choice for doing bodyweight workouts that involve burpees, box jumps, double unders as well as exercises in which you have to move your feet a lot. Not good for weightliftingRemember to include cardio stations like a set time or calorie score on calorie machines such as a rower or ski erg, then add a combination of the upper body, lower body, bodyweight, and core moves to increase variety and work major muscle groups. Equipment Even though we managed to pull out some moderate squats from the Nike Free Metcon 3, the heel simply didn't feel stable enough. Thus, we do not recommend any serious weightlifting in this Nike shoe. The most common form of metcon, though, is a combination of resistance training and cardio via workouts like AMRAP (as many reps/rounds as possible) and EMOM (every minute on the minute). AMRAP

According to Nike, the Metcon 5 is “the most tuned Metcon yet”. Combining advanced stability for heavy lifting and extra traction for speed and durability. The Hyperlift insert is also compatible with prior Metcon versions. We noticed that the Free Metcon 3’s flared heel with a lip doesn’t fit all the way into the rowing machine boot! It also gets in the way when doing handstand pushups. A fairly light training shoe How, you might ask? These workouts recruit all three of your body’s energy pathways — phosphagen, glycolytic, and oxidative — which all take turns generating adenosine triphosphate (ATP) to fuel your muscles ( 2). For hardcore Olympic weightlifting, powerlifting, One Rep Max, and similar consider Nike Metcon 8or dedicated lifting shoes. A no-no for rope climbing Possible stall on strength gains. While metcon workouts may help you progress in your fitness and fat loss efforts, they’re not specifically tailored to increase strength. If gaining strength is your goal, incorporate sessions that focus on lifting heavy weights at low reps.Most training shoes come on the firm and even harsh side for enhanced stability. But the Free Metcon 3 still manages to remain comfortable. It feels quite plush inside. Paired with flexibility, this is what makes the Free Metcon 3 suitable for coaching or simply walking around. The main reason is of course the shoe’s overly flexible design which creates a tendency to lean forward when lifting heavy.