Programming Standards
The key to measuring our fitness improvements is to make sure we have a true apples to apples comparison. If we score every workout differently, then how we can truly measure our results. With that in mind, the following guidelines are important:
- 6-6-6-6 Deadlift – A Dash means that there can be/should be an increase in weight. An “x” implies the weight stays the same across all sets. For example, This is 4 sets of 6 deadlifts increasing weight with each set. Typically the scoring component for this will be a 1×6 (or the heaviest set)
- 4×6 Deadlift – This is 4 sets of 6 deadlifts with the same weight across. This is typically followed by a percent guidance (e.g. 4×6 Deadlift at 75% of your 1RM). This should be scored as 4×6 as there are no weight changes.
Unless explicitly stated otherwise:
- Scoring of reps will include all movements. For example, if there are 10 burpees then max cals on the bike, the score would include the 10 burpees.
- Members should reset their machine monitors before starting a round.
- Runs start in your “area” and end in your area
- During a metcon the barbell/weights will come from the ground
- 100m Run/Row/Ski/Bike = 1 Rep IF the distance is divisible by 250m then we 250m will count as a rep.
- In a metcon the terms “snatch” or “clean” can be muscle, power or squat
- The term “burpees over the bar” can be lateral or bar facing.
- For unilateral movements, total Counts are NOT per “leg/arm”. For example:
- Pistols will be counted individually. In other words 13 pistols is 13 total pistols
- Lunges will be counted individually (ie. 13 Lunges is 13 total lunges)
- Lunges can be forward or backward and don’t have to be alternating unless it is explicitly stated.
- In a Metcon, the jerk can mean push jerk or split jerk, however if you are considering split jerking in a Metcon, you should talk to your coach 😀
Want to learn more about how our members get fitter with our workouts? Reach out to us. In the meantime, Click here to understand more about how we program with intention.
