Metabolic conditioning (MetCon) or circuit style training is emerging as one of the most popular ways to structure training programs. This style of training is great for both groups and individuals because it allows the participants to get both strength and cardio in one workout in a time efficient way. Thanks to the influence of Crossfit, these types of workouts can often have a competitive nature and can come with a set of movement standards and prescribed intensities. The standards should be scalable both up and down so that new and advanced exercisers get a good workout.

Knowing whether to scale the workout up or down can be a bit difficult. It’s like trying to decide when to stop eating a pizza. Sure, two slices of pizza is probably enough, but I can definitely eat more. Same thing applies to workouts. I can deadlift 225lbs no problem, but pair that with Rogue Echo Bike sprints and burpees over the bar, then you have a different story. Just because you can do a movement or lift a weight doesn’t mean it’s always appropriate in a MetCon style workout.

The length and purpose of the workout will help you decide how you should attack a workout, and if you have a coach guiding you along, they should have recommendations about how the workouts should feel:

  • Long workouts (10+ minute continuous workouts): these are usually aerobic biased. Both weight and skill level of movements shouldn’t stop you from moving smoothly through the workout. You can expect to get sweaty, with your breathing and heart rate elevated.
  • Short workouts (Under 10 minutes continuous workouts):  these workouts call for a higher intensity, however skill level of movements shouldn’t hold you back from moving through these workouts. You can expect to be really out of breath on these ones.
  • Sprint workouts (Under 5 minutes continuous workouts): Highest intensity here, again nothing should hold you back from moving through the workout without many breaks. You can expect to really feel this one in your lungs.
  • EMOM workouts (every minute on the minute): Let the weights and skill level of movements increase here. Not always, but sometimes, rests will be accounted for with this style of workout. You’ll generally be able to work on building components of fitness with these styles of workout that transfer to other MetCons.

When you take a look at the above list, you’ll notice MetCons are reserved for general fitness. They usually aren’t the time to implement something new or hit PR’s. There’s always exceptions, of course, depending on the purpose of the workouts, but the rules above will be most common. Ensure you scale appropriately and get in a really good workout.