Demolishing metcons is near the top of most athletes’ list. However, improvement is not as simple as doing more metcons. According to Marcus Filly, it’s a specific kind of training you should pay careful attention to: mixed modal pacing.

“Mixed modal” means you’re doing different modes or types of exercises within one workout. Check out his example below to get a better idea.

?Mixed Modal Pacing? . ?Want to learn how to Metcon like the best of them? You better be able to hit repeatable efforts on mixed modal sets like these with control and high effort. . ?4 Sets – Increase Pace per set 10 TnG Deadlift 315 15 Ring Dips 25 C2B Pull Ups 30 Air Squats 75 Double Unders Unbroken Rest 2:30 Between gets . #functionalbodybuilding #honestycommitmentpersistence #lookgoodmovewell

A post shared by Marcus Filly (@marcusfilly) on Jul 16, 2018 at 9:45am PDT

It makes sense mixed modal training works so well. After all, functional fitness is all about preparing for the unknown and staying constantly varied, and that’s essentially what mixed modal programming is: varied.

Main image: Marcus Filly/Instagram