Also, the shoe's midfoot has a raised arch that doesn't touch the ground which undermines stability even further. Difficulty. Metcons are great, but they’re not beginner-friendly. You’ll need a proper grasp on strength training’s basic movements — squats, deadlifts, rows, pushups — and some level of conditioning before you can attempt a metcon safely.

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 Diversity. Use just your body weight, or spice things up with dumbbells, kettlebells, or barbells. There’s no set formula — you can use whatever is available and still complete an effective metcon workout.Time efficiency. Done in 20 minutes or less, metcon workouts are meant to be hard, pushing your body to the max. But a metcon workout doesn’t require such high intensity to be considered metcon. In short, both HIIT and Tabata workouts are considered metcons, but not all metcons are considered HIIT or Tabata. This Nike shoe is also more than an ounce lighter than training shoes on average. In fact, once you get it on foot, you kind of forget all about the shoe. Nike Free Metcon 3: snug but true to size Enhanced Grip: directional traction on the outsole provides allows grip while climbing a rope but speed when sliding down.

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 In an EMOM workout, you’ll complete a set number of reps at the start of every minute, and the remaining time will count as rest. 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 Play around with your variables. I recommend a MetCon circuit or grouping exercises together into a mini-circuit. For example, this five-move barbell complex workout forms part of a MetCon workout. For example, and using the same exercises above, start the timer and complete 10 weighted squats. If that takes you 20 seconds, you’ll have 40 seconds to rest. At the 1-minute mark, complete 10 pushups, then use the remainder of that minute to rest before starting on lunges. SummaryIf 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. From our experience, the Nike Free Metcon 3 feels most at home on short runs. It is sufficiently cushioned and flexible to comfortably take you through a 2-mile run, treadmill, or outdoors. Free Metcon 3 is excellent for jumping

First, the phosphagen pathway provides energy immediately during the first few reps or seconds of a workout or for short bouts of work — think sprints or 3 heavy squat reps. There is a ton of flexibility in the forefoot which makes doing lunges, planks, and mountain climbers feel like you are barefoot! Feels more stable than it looks! 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). The shoe's platform was significantly widened offering extra stability and making us feel much more grounded and connected.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 Last, the oxidative pathway is used for longer endurance activities like a 3-mile run or a 20-minute cycle ride.