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In this episode, we discuss how metcons are characterized by severe and extreme intensity exercise that is often intermittent in the context of each task, but continuous in the context of the workout.

We cover:

• the fatigue mechanisms of severe intensity exercise
• the fatigue mechanisms of extreme intensity exercise
• why severe vs. extreme intensity matters
• which movements are severe intensity and which ones are extreme
  • Weightlifting and % of 1RM
  • Gymnastics and movement selection
  • Monostructural modalities and pace
• a discussion of continuous vs. intermittent exercise and how metcons defy these labels

Resources:

[1] Exercise intensity domains and phase transitions: the power-duration relationship

​https://drmarkburnley.wordpress.com/2020/08/31/exercise-intensity-domains-and-phase-transitions-the-power-duration-relationship/​​​

[2] Exercise tolerance through severe and extreme intensity domains

​https://pmc.ncbi.nlm.nih.gov/articles/PMC6397101/​

[3] Prediction of Exercise Tolerance in the Severe and Extreme Intensity Domains by a Critical Power Model

​https://pmc.ncbi.nlm.nih.gov/articles/PMC10694707/​

[4] Assessment of Cardiorespiratory and Metabolic Contributions in an Extreme Intensity CrossFit® Benchmark Workout

​https://pmc.ncbi.nlm.nih.gov/articles/PMC10819656/​

[5] Effect of the Fran CrossFit Workout on Oxygen Uptake Kinetics, Energetics, and Postexercise Muscle Function in Trained CrossFitters

​https://pubmed.ncbi.nlm.nih.gov/38194958/​

[6] 2025 CrossFit Games Leaderboard

​https://games.crossfit.com/leaderboard/finals/2025?final=245&division=1&sort=3