LADDERS

An ascending ladder will increase the number of repetitions each round by a specified multiple.

For example, Squats and Burpees ascending in multiples of 2 up to 10 (sometimes listed as 2/4/6/8/10) will go as follows.

Round 1 - 2 Squats, 2 Burpees.

Round 2 - 4 Squats, 4 Burpees.

Round 3 - 6 Squats, 6 Burpees.

Heres an example of a 1/2/3/4/5 ladder of Squats and Burpees in action!

and so on.

A descending ladder is the same, but the reps will decrease each round.

AMRAP

This is an acronym for 'As many rounds/reps as possible' - This will come with a specified time. For example, a 60 second AMRAP of push ups would require you to complete as many push ups as you can in 60 seconds. 

The term 'AMRAP' is often followed by a number. This number is the amount of time you have to complete the metcon.

You will need to manage your effort during an AMRAP. You should finish feeling like you don't have any more reps in you. On the other hand, beware that if you start off all guns blazing, you may burn out too fast!

In the likely event that you need to catch your breath, take 3 or 5 deep breaths before resuming. On shorter AMRAP's (10 minutes or less), Drink water BEFORE or AFTER you start so that you aren't wasting time.

Consider that the clock is ticking DOWN, so move as fast as you can. The clock starts as soon as the first rep is initiated, and stops as soon as the timer hits the specified time of the AMRAP.

Here is an example of a 40 second AMRAP (this is incredibly short as an example), with one round consisting of:

5 x burpees

5 x squats

Over the course of the 40 seconds, 2 rounds are completed.

Even if you know you wont have time to complete an additional round - go for it anyway to get the full benefit and increase your results.

EMOM

An acronym for 'Every minute on the minute'.

If you had a 5 minute EMOM where you were to complete 20 squats each round, you would.

- Set a timer

- Perform 20 squats when the timer starts, hits 1.00, 2.00,3.00, and 4.00

- The longer you take to complete the 20 squats, the less time you have to rest before the timer hits the minute mark and you have to complete the following round of 20 squats.

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ALTERNATING EMOM's

Sometimes you may alternate exercises as the clock hits the minute mark. For example, you could do an EMOM of a 100m sprint and 15 press ups on alternate minutes for 10 minutes. This would go as follows

START (0.00) - 100m sprint and rest

1.00 - 15 press ups and rest

2.00 - 100m sprint and rest

3.00 - 15 press ups

etc

METCON

Metcon is short for Metabolic Conditioning. This is how we often deliver cardio training or circuits. The aim of a Metcon is to use weights and/or body movements to expend energy (burn calories), increase your strength and cardiovascular endurance. There are various structures that we use in order to achieve this, and as a means to add variety to your workouts.

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Aside from being a useful tool for fat loss and fitness related goals, a metcon is far more interesting than the typical steady state cardio that is often seen in gyms.

While running on a treadmill for long periods of time can be effective in burning calories, it can be fairly dull. A metcon can fulfil the same calorie burning benefits in an infinite number of ways.