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. 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. Summary Remember 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

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. The shoe's platform was significantly widened offering extra stability and making us feel much more grounded and connected.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 Contributing to the comfort is the padded ankle collar that prevents any kind of heel slip. Best cross-trainer for running Diverse Cushioning: Under the heel, the foam is firmer for a secure feel, while softer in the forefoot for extra cushioning during high-impact moves. 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 We must let you know that the foot does not sit on top of that big chunk of the midsole but is rather nestled inside it. The foam creates tall sidewalls for side-to-side stability.

MetCon workouts usually follow a looser format than 40 seconds on and 20 seconds off, or similar. I recommend programming for as many rounds as possible (known as an AMRAP), meaning you’ll perform rounds of exercises as many times as you can for time. Single-activity cardio can be formulated as a metcon — think a 1-mile run or an 800-yard swim during which you’re working at a moderate to intense level from start to finish.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. 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! During a metcon workout, you moderately to intensely exert yourself for a prolonged amount of time. Basically, these types of workouts help increase and optimize your body’s energy output. We cannot recommend climbing the rope in this shoe as its exposed EVA foam will just burn right off. The mesh upper is also too delicate for handling such an abrasive activity. Not for rowing and handstand pushups 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.

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. Another timing technique is an EMOM (every minute on the minute), performing a set number of reps within the minute before moving to the next — this 15-minute workout is a great example. You could also work for a set number of rounds or hit a set number of reps or calories in the fastest time possible. Whichever you choose, work at a consistent pace, and don’t burn out too early. A MetCon workout to try 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 weightlifting

By adding strength training to a MetCon, you could build a leaner body — alongside a balanced diet and managing your stress levels and sleep quality. Training consistently like this several times a week could help your metabolism function better as your fitness improves. How to build a MetCon workout 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. At 10.5 oz (298g) for a men’s US size 10, the Nike Free Metcon 3 is the lightest in the Free x Metcon series, even though the bulkier design makes it seem heavier. 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 In an AMRAP workout, you’ll complete as many reps or rounds of an exercise as possible within a given time frame.