The big misconception about Met-con is that it is a weight loss class. This is not the case. Met-Con is simply short for Metabolic conditioning, which we also do in the Crossfit Classes. What produces results in health and fitness is variance! The variance in Met-Con classes is lower than that in Crossfit as we do not do technical barbell lifts or gymnastics movements. However, we vary both the energy systems used and the movement to ensure members who come everyday do not overtrain.
Recently we wrote several "Met-Con Tests" as we noticed not as many "metconners" track their workouts. Measuring and repeating is how we know we are improving, therefore these tests were written to show the results that were being experienced.
For those of you who missed the tests they are as follows:
1. 20 Minute AMRAP
20 x wallball
20 x burpee
20 x kb swing
RX - 20/24lbs, 16/12kg
Scaled 1 - 14/10lbs, 12/8kg
Scaled 2 - air squat, down ups, KB deadlift
2. a. 5 minute max box jump (must step down) @ 24/20"
b. 5 minute max calorie AB
c. 5 minute max push ups
d. 5 minute max OH static lunge @ 35/15lbs
Rest 3 minutes in between each
3. 3 rounds for time:
50 x sit ups