On June 10th, we are hosting a fitness competition for athletes that love bodyweight metcons. No barbells, dumbbells, or kettlebells will be used. Just you and the machines, baby.
This year will be our second year running a competition like this. After running barbell-biased competitions in the past (Gainsgiving and Utah’s Super Meet), we wanted to represent the cardio and gymnastic junkies with Metcon Mania.
For those that geek out over programming, I assure you that all time and other domains will be hit (except for those movements that fall under weightlifting, of course). For those new to crossfit programming, here’s a crash course on what goes in to writing workouts for a fitness competition:
- All four workouts need to have separate time domains: <5 minutes, 5-10 minutes, 10-15 minutes, and 15-20 minutes.
- Workout schemes should be different: Single, couplet, triplet, and chipper.
- Workout priorities should be different: AMRAP, For Time, and Intervals (EMOM).
- Workout modalities should vary: A gymnastic-only workout, a monostructural-only workout, and then a mix of both.
- The number of repetitions should vary: <50 reps, 50-200 reps, 200+ reps.
- And finally, workout movements shouldn’t be repeated (i.e. two workouts shouldn’t both include pull-ups).
In future weeks, I’m going to release a competition workout here on the blog, along with a “beyond the whiteboard” brief of our thoughts when putting it together.