How to Program CrossFit-Style and Hybrid Metcons in MyStrengthBook

Short answer: In MyStrengthBook, you build metcons in the Metcon tab of the Add Exercise modal. Pick a type (AMRAP, EMOM, For Time, Tabata, Chipper, Ladder or Custom), set the duration, rounds and structure, then add movements from your exercise library with parameters like reps, load, time or distance. Metcons sit in the same workout as your strength work, so a hybrid session is one workout.

Why shouldn't a metcon be a text box?

In a lot of apps, a metcon is a block of text. It reads fine, but the app can't tell an EMOM from a For Time, and the movements aren't linked to anything.

In MyStrengthBook, a metcon is structured. It has a type, a duration and a round count. Each movement links to your exercise library, so your video and cues come with it. And it lives next to the strength work, so a hybrid client gets one plan.

Which metcon types can you build?

Select Type offers:

• AMRAP
• EMOM
• For Time
• Tabata
• Chipper
• Ladder
• Custom

Use + Custom Name to give the workout its own name.

What fields does a metcon have?

• Duration. The total time or the time cap.
• Rounds.
• Structure.
• Exercise Name. Pick each movement from your library.
• Rest Between Rounds.
• Result Measurement. It defaults to Rounds.
• Notes. For scaling options and pacing.

For each movement, Select Parameters offers Reps, Load, Time, Distance, Rest, Minutes and Free-Form. Calories go in as Free-Form text, for example "12 cal".

How do you build a metcon step by step?

1. Open the Metcon tab. In a workout, click Add Exercise, then Metcon.
2. Set the frame. Select Type, add a Custom Name if you want one, then set Duration, Rounds and Structure.
3. Add movements. Pick an exercise, choose its parameters, and enter the values. Add more movements the same way.
4. Finish the details. Set Rest Between Rounds and Result Measurement, and add Notes for scaling and pacing.
5. Save. The workout card shows the timer summary, like "Every 1:00 x 10 · 10mins duration · 10 Rounds" for an EMOM, or "20s work / 10s rest · 8 Rounds" for a Tabata.

Can you mix strength and a metcon in one workout?

Yes. One workout can hold an EMOM and a strength superset with tempo. That is how most hybrid sessions are coached anyway.

What does a sample hybrid session look like?

• A. EMOM 10:00, 10 rounds: Assault Bike, Free-Form "12 cal". Result: Rounds.
• B1. Front Squat: 4 x 5 @ RPE 7, Tempo 3-1-1-0
• B2. Strict Pull-up: 4 x 8
• Alternative finisher, Tabata: 8 rounds of 20s work / 10s rest, Air Squat, Reps.

What other metcons can you build?

• AMRAP 12:00: Row 200 m + 12 Burpees.
• For Time, 10:00 cap, 4 rounds: Run 200 m + 20 KB Swings at 24/16 kg, with 1:00 rest between rounds.
• Chipper, 18:00 cap: 50 KB Swings, 40 Box Jumps, 30 Sit-ups, Row 500 m.
• Ladder: DB Thrusters at 22.5/15 kg + Pull-ups.

FAQ

Can I program calories?

Yes, as Free-Form text on the movement, for example "15 cal". Calories are not a separate parameter.

Can a workout have strength work and a metcon?

Yes. You can add single exercises, supersets and metcons to the same workout.

What does Result Measurement do?

It sets how the result is recorded. It defaults to Rounds.

Do metcon movements use my exercise videos?

Yes. Each movement links to your exercise library, so your video and cues come with it.

Is this only for CrossFit coaches?

No. It works for any conditioning: a hybrid client, a general fitness class finisher or a strength athlete's conditioning day.

Build your first metcon

Program strength work too? Read the powerlifting guide, or see how MyStrengthBook handles every discipline.

Start your free trial and build one EMOM with a strength superset in the same workout.