The Hidden Disadvantage of Daily “Strength-Metcon”

Last weekend, while teaching a CrossFit Level 1 seminar, a participant asked me a question I hear all too often: “Why have I been stuck at the same deadlift max for years?”

My reply was simple: “Do you regularly perform dedicated heavy lifting days, or do you always perform the ‘strength-metcon’ format?”

Their answer? “Always strength-metcon.”

If you’re not familiar with the term, “strength-metcon” refers to the common practice of doing heavy lifts followed immediately by a high-intensity metabolic conditioning workout (“metcon”) in the same training session. Many gyms and online programs default to this format day after day.

Here’s the deal: if this is how you always train your heavy lifts, you’ll never reach your true potential.

The timeframe you’re performing your lifts in simply doesn’t allow enough recovery between sets. Your central nervous system won’t be properly primed to handle what it potentially could.

Think about it this way: You’ll never PR a workout like “Fran” (21–15–9 reps of thrusters and pull-ups) if you’re fatiguing yourself with heavy back squats beforehand.

The same principle applies in reverse — you won’t hit your true max deadlift if you’re always rushing through your sets to get to the metcon.

For general physical preparedness (GPP) programs, dedicated heavy lifting sessions focusing on ONE movement are essential for building real strength gains.

This isn’t just opinion — it’s supported by CrossFit’s programming principles and the science on recovery intervals.

Does this mean strength-metcon formats have no place in training? Not at all. One of my favorite workouts is CrossFit “Open 23.2,” which combines a 15-minute AMRAP metcon followed by a 5-minute window to establish a max Thruster.

But doing a strength-metcon format every day isn’t variance — it’s repetition. And while it will yield some results, you’ll likely hit a plateau well before reaching your true potential.

Simply put:

• You won’t lift truly heavy without dedicated heavy sessions
• You won’t move fast without dedicated speed work
• True fitness needs both — just not packed into every session

Train hard, train smart,
Coach Joe Masley

P.S. Want to experience programming that puts these principles into practice? Check out WODwell’s ELEMENT program, where each day is designed to help you reach your true potential through properly structured training and recovery.