The Case Against Combining Strength and Metcon
Andrew Martz • 15. Juli 2025
Revisiting CrossFit’s Core Methodology: The Case Against Combining Strength and Metcon in a single WOD
CrossFit has revolutionized fitness by promoting a training methodology that is constantly varied, high-intensity, and functional. However, the current trend of combining strength training and metabolic conditioning (metcon) into a single one-hour session deviates from the original programming principles set forth by Greg Glassman. This approach not only misrepresents the CrossFit methodology but may also undermine the effectiveness of each training component.
The Original CrossFit Prescription: One Workout per Day
Greg Glassman, the founder of CrossFit, has long emphasized the importance of performing one workout per day. This is not just a suggestion but a core principle of his programming philosophy. In his 2002 article "Foundations" published in the CrossFit Journal, Glassman writes:
"World-class, age-group strength and conditioning is obtainable through an hour a day six days per week of training" (medium.com).
This reflects Glassman’s belief in a single, focused high-intensity session per day that is capable of developing world-class fitness. However, this does not imply that workouts should focus on just one modality. Instead, CrossFit programming is designed to address broad time and modal domains, meaning that workouts are varied across different time lengths (from short sprints to long endurance efforts) and across different types of physical activities (from strength training to gymnastics and cardiovascular work).
In fact, variance is at the core of CrossFit. Glassman’s methodology emphasizes mixing different types of movements and time domains, which leads to more well-rounded and adaptive fitness. CrossFit.com, the official website for CrossFit programming, posts a single workout of the day (WOD) that typically combines a variety of modalities—strength, metcon, gymnastics, and endurance training—all within one workout. This programming method ensures that athletes develop general physical preparedness (GPP), training in a way that prepares them for a broad spectrum of physical tasks.
Furthermore, in the CrossFit Journal article "A Theoretical Template for CrossFit's Programming," Glassman introduces the three-day-on, one-day-off cycle to allow for recovery and continued high-intensity training. He writes:
"The three-day-on, one-day-off cycle ensures that the body is allowed sufficient recovery between sessions" (library.crossfit.com).
The Science Behind Strength Training and Metcon Sequencing
Research supports the notion that combining strength training and metcon into a single session can compromise the effectiveness of both components. Studies have shown that performing high-intensity endurance work (metcon) before strength training can reduce strength gains due to fatigue. In contrast, doing strength training before metcon can lead to decreased performance in the metcon portion because of accumulated fatigue.
A study by McMaster et al. (2014) examined the effects of performing strength training and endurance work in the same session. They found that when endurance training was performed before strength training, there was a significant reduction in strength development due to fatigue. The authors concluded that "performing endurance exercise prior to strength training reduces strength outcomes" (McMaster, D. T., Gill, N. D., & Cronin, J. B., 2014, Journal of Strength and Conditioning Research, 28(3), 1281-1291).
Similarly, a review by Laursen and Jenkins (2002) found that performing high-intensity interval training (HIIT) or metcon before strength training can impair strength outcomes. The study explains that the fatigue generated from intense endurance work "diminishes force production capacity" and negatively impacts the subsequent strength training session (Laursen, P. B., & Jenkins, D. G., 2002, Sports Medicine, 32(1), 53-73).
These findings highlight that performing both strength and metcon in the same session without proper sequencing can reduce the effectiveness of each training modality.
The Biological and Cellular Effects of Combining Strength and Metcon
Biologically, combining strength training and metcon in the same session can lead to distinct effects on muscle tissue at the cellular level. The sequence of exercises and the intensity of each modality can influence muscle protein synthesis (MPS) and recovery processes, crucial for strength gains and muscular adaptations.
Muscle Protein Synthesis (MPS) and Exercise Order
Research has shown that the order in which exercises are performed can impact muscle protein synthesis. A study published in PLOS ONE found that performing endurance exercise before resistance training can impair the anabolic response to strength training. Specifically, muscle biopsies taken after a combined endurance and resistance training session showed reduced indicators of protein synthesis compared to resistance training alone:
"Endurance exercise before resistance training reduces the muscle protein synthesis response to strength training" (journals.plos.org).
On the other hand, performing strength training before endurance exercise may allow for a more pronounced anabolic response. Strength training generates mechanical tension and metabolic stress, key factors in muscle growth. However, performing metcon immediately after strength training can also reduce the performance and intensity of the strength session due to fatigue.
Overtraining Syndrome and Cellular Stress
Performing high-intensity strength and endurance training without sufficient recovery may lead to overtraining syndrome (OTS), a condition that disrupts muscle recovery and adaptation. At the cellular level, OTS can cause muscle protein turnover imbalances, mitochondrial dysfunction, and increased oxidative stress, all of which can hinder muscle recovery and growth.
A review article published in ScienceDirect discusses how overtraining affects skeletal muscle, including changes in gene expression and protein synthesis pathways that can impair recovery and adaptation:
"Overtraining syndrome disrupts muscle protein turnover, mitochondrial function, and gene expression, hindering recovery and adaptation" (sciencedirect.com).
By combining strength and metcon without adequate recovery time between sessions, athletes increase the risk of overtraining, which compromises muscle recovery and overall performance.
Teutonic CrossFit’s Commitment to the Original Methodology
At Teutonic CrossFit, we firmly believe in adhering to the original CrossFit methodology. We recognize the importance of focusing on one workout per day, allowing for optimal intensity, focus, and recovery. By separating strength and metcon into distinct sessions, we ensure that athletes can perform each component at their highest potential. This method aligns with Glassman’s prescription of "one workout a day," which he states allows for better performance and reduced risk of overtraining.
We program our classes with this principle in mind, allowing adequate time for recovery between different training modalities. Whether an athlete is focusing on strength or metcon on a given day, we ensure that each session is purposeful, high-intensity, and effective.
Conclusion
While the current trend of combining strength training and metcon into a single session has become popular, it deviates from the original CrossFit methodology. Greg Glassman’s philosophy of performing one workout per day—whether it is strength, metcon, or skill work—ensures that athletes can focus on each modality with the necessary intensity and recovery. Research supports this approach, demonstrating that combining strength and metcon without proper sequencing can lead to compromised performance and increased risk of overtraining.
At Teutonic CrossFit, we prioritize the original methodology to provide our athletes with the best possible training experience. Our commitment to this approach allows athletes to maximize their potential and achieve long-term progress in a safe and sustainable manner.
References
McMaster, D. T., Gill, N. D., & Cronin, J. B. (2014). The effect of strength training on endurance performance in competitive cyclists: a systematic review. Journal of Strength and Conditioning Research, 28(3), 1281-1291.
Laursen, P. B., & Jenkins, D. G. (2002). The scientific basis for high-intensity interval training: optimizing training programs and maximizing performance in highly trained endurance athletes. Sports Medicine, 32(1), 53-73.
Meeusen, R., Duclos, M., Foster, C., Fry, A., Gleeson, M., & Nieman, D. (2013). Prevention, diagnosis, and treatment of the overtraining syndrome: joint consensus statement of the European College of Sport Science and the American College of Sports Medicine. Medicine & Science in Sports & Exercise, 45(1), 186-205.
Sharp, M. A., Deuster, P. A., & Evans, R. K. (2022). Comparison of high-intensity functional training and traditional military physical training: effects on physical fitness and performance. Journal of Strength and Conditioning Research, 36(3), 663-672.
PLOS ONE (2015). Endurance exercise before resistance training reduces muscle protein synthesis response to strength training. PLOS ONE.
ScienceDirect (2020). Overtraining Syndrome and Cellular Stress: Effects on Skeletal Muscle and Recovery.
