Strength/Metcon is for our people who love CrossFit, high-intensity workouts, and/or get bored of workouts easily.
This program has all the things you love: strength training, olympic weightlifting, metcons, gymnastics, conditioning… but put together in a way that won’t leave you feeling beatdown or broken.
Ready to get started? Click here to join
General Program Info
Note: as a Paragon member, you’ll get access to ALL our workout programs. So you can hop to a different program at any time!
Strength/Metcon:
- 4 days x 60-75 minute workouts
- new cycles every 6 weeks
- programming has progressive overload
- 2 upper body, 2 lower body sessions each week
- optional fifth day: choose between upper body pump session, a weightlifting session, or hop in a class at your gym
Equipment needed: barbell, dumbbells, squat rack, bench, bands, and a way to do cardio (rower, bike, jump rope, etc)
Who is Strength/Metcon For?
- CrossFit & high intensity exercise enthusiasts
- Those who still want to snatch and clean & jerk regularly
- Anyone who gets bored easily and loves lots of workout variety
Sample Workout
In our training app, we always have super detailed workout instructions, modification ideas, and there will always be movement demo videos so you know exactly how to perform each lift.
Strength/Metcon Workout Sample:
A. Increase Weight Each Set
Reps 5-4-3-2-1
Split Jerk or Push Jerk
B. Alternate Movements x 3 Sets
Each set increases in weight from warm-up to one challenging set
DB Floor Press x reps 15-10-5
Rest 1-2 min
Power Snatch x reps 9-6-3
Rest 1-2 min
Kipping Pull-ups x reps 15-10-5
Rest 1-2 min
C. AMRAP 5 Minutes:
Accumulate as many reps as possible in 5 minutes
Gorilla Rows x 10-20-30-40 …
Push-ups x 10 reps (perform after each set of rows)
D. EMOM x 8 Minutes:
Alternate movements at the beginning of each minute
Min 1: Lying DB Tricep Extensions x 8-12 reps
Min 2: Bike or Row x 8-12 calories (~20-45 seconds of cardio)
Min 3: DB Hammer Curls x 8-12 reps
Min 4: Banded Pull-Aparts x 15-20 reps
E. Optional Cooldown
Slow and easy cool-down on bike or rower x 10-15 minutes
Strength/Metcon vs. CrossFit
Strength/Metcon program is our (more sustainable) take on CrossFit and functional fitness style workouts. It’s what we wish programming looked like for those with no desire to compete at a high level.
Most people want the best of all worlds: to feel great, be healthy, lose body fat, gain muscle, get stronger, see progress and PRs, and most importantly — to have fun.
So we made a program that’s evidence-based, backed by science, and accomplishes just that (:
What You’ll Still See in Strength/Metcon:
- Strength training
- Olympic Weightlifting
- Gymnastics
- Short metcons or conditioning pieces
What We Do Different:
- This program operates in 6 week training cycles, has progressive overload, and there’s 1 repeating movement per day that repeats week-to-week.
- You’ll get 2-3 rest days per week. Doing “more” doesn’t always equal “getting” more. And good programming (like ours) will provide an effective ROI on time and energy spent working out. You need days off and actually recovering from your workouts = the “secret sauce” when it comes to positive adaptations (like gaining muscle, losing fat, getting stronger, etc).
- Regularly programmed bodybuilding and accessory work to help you look good and stay injury-free (:
- An emphasis on quality movement and moving well with intention. We *don’t* want you lifting as fast as possible, emptying the tank, redlining, or ending workouts on the floor.
More About Strength/Metcon
Strength/Metcon was actually our very first program and the program that started it all at Paragon Training Methods.
Although the majority of our programs have evolved over time to be more bodybuilding , Strength/Metcon will forever be a program we’re very proud to offer.
Sustainable, fun, and effective – what more can one ask?
Laurie has so much love and respect for CrossFit between competing at Regionals, having the honor of coaching on CrossFit Gymnastics Seminar Staff, and years of managing and coaching at multiple CrossFit gyms.
Bryan founded CrossFit Pacific Beach and has quite the tenure between owning a gym, coaching and programming for so many years, and also assisting multiple individuals and teams to Regionals and the CrossFit Games.
Although we’ve both moved on from functional fitness, we’re super grateful to be able to give back and support those still in the community, and also for the opportunity to set the standard high when it comes to programming CrossFit and functional fitness style workouts.
Ready to Join the Fun?
- Follow us on Instagram
- Click here to join Paragon Training Methods
