Metcon Workouts: What They Are + 10 Metcons for Every Level

"Metcon" and "metcon CrossFit" sit among the top CrossFit searches, and "Nike Metcon" (the shoe named after them) grew 80% last year. Metcons have spread well beyond CrossFit into regular gyms, Hyrox training and home workouts.

Here's what a metcon actually is, how to build one, and 10 metcon workouts for every level.

The short answer

• Metcon = metabolic conditioning: a short, intense workout mixing several movements to build work capacity.
• Typical length: 5–20 minutes.
• Common formats: AMRAP, EMOM, for time, chippers, intervals.
• Mixes: bodyweight movements, light-to-moderate weights and cardio machines.
• Do 2–4 per week, alongside strength training rather than instead of it.

What makes a metcon a metcon?

A metcon trains your body's energy systems: how well you produce and sustain energy under high demand. Unlike a strength set (heavy, low reps, long rest), a metcon keeps you moving with little rest, using moderate loads and several movements so no single muscle group limits you.

	Strength training	Metcon
Goal	Max force, muscle	Work capacity, conditioning
Load	Heavy	Light to moderate
Rest	2–5 min	Minimal
Length	45–75 min session	5–20 min
Measured by	Weight × reps	Time, rounds or reps

Terms like AMRAP and EMOM are explained in our CrossFit terms glossary.

Metcon formats, by energy system

10 metcon workouts

Beginner

#	Workout	Notes
1	AMRAP 10: 10 air squats, 8 incline push-ups, 6 dumbbell rows each side	Steady pace
2	EMOM 12: odd minutes: 12 kettlebell swings; even minutes: 10 walking lunges	Rest the remainder of each minute
3	5 rounds: 250 m row, 10 goblet squats, 30 s plank	Rest 1 min between rounds

Intermediate

#	Workout	Notes
4	21-15-9: dumbbell thrusters, burpees	Aim for 6–10 min
5	AMRAP 15: 5 pull-ups, 10 push-ups, 15 air squats	"Cindy"-style; see beginner CrossFit workouts
6	For time: 1,000 m row, 50 wall balls, 30 kettlebell swings, 20 box jumps	15-min cap
7	EMOM 16 (4 stations): 12 cal bike · 10 dumbbell push press · 15 sit-ups · 40 s farmers carry	Great Hyrox prep

Advanced

#	Workout	Notes
8	21-15-9: barbell thrusters (moderate), chest-to-bar pull-ups	Short and brutal
9	Chipper: 50 double-unders, 40 wall balls, 30 toes-to-bar, 20 power cleans, 10 bar-facing burpees	20-min cap
10	5 rounds for time: 400 m run, 15 overhead squats (light), 15 box jump-overs	Tests pacing

Scale any of them by reducing load, reps or rounds, or by substituting simpler movements.

Benefits of metcons

• Time-efficient conditioning: big fitness returns in 10–20 minutes
• Improves work capacity: doing more work in less time with less fatigue
• Carries over to sports, Hyrox, CrossFit and everyday life
• Burns lots of calories per minute. See HIIT vs cardio for the full fat-loss picture
• Fun and measurable: scores you can beat

Risks and how to avoid them

1. Form breaks down under fatigue. Choose movements you can do well when tired, and avoid heavy technical lifts in long metcons.
2. Too many, too often. Metcons every day lead to accumulated fatigue and stalled strength. 2–4 a week is plenty.
3. Replacing strength training. Strength is the base that makes metcons easier. Do both.

How to fit metcons into your week

Setup	Example
Lifter adding conditioning	3–4 strength days + 2 short metcons as finishers (8–12 min)
CrossFit-style	Strength/skill piece + metcon each session, 4–5 days
Hyrox prep	2 metcons with runs + 2 strength + 2 running days. See Hyrox training plan

For scheduling around heavy lifting, see HIIT and weight training.

Record your metcon scores

A metcon only shows progress if you record the score: time, rounds or reps, plus the weights and how you scaled it. Repeat a benchmark metcon every 6–8 weeks and compare.

GymMonster keeps your training and personal records in one place, so you can see your strength improving alongside your conditioning.

The bottom line

A metcon is a short, intense, multi-movement conditioning workout, usually 5–20 minutes in formats like AMRAP, EMOM or for time. Pick workouts for your level, keep the movements ones you can do well when tired, do 2–4 per week alongside strength training, and record your scores.