Review of Metcon Pacing: EMOM, AMRAP, Chipper and “For Time”

Coach’s Brief
Most people blow up because they don’t pace the format. EMOMs invite precision; AMRAPs punish hero rounds; chippers reward relentless calm; “for time” exposes impatience. Learn the game, win the WOD.

Format Personalities

EMOM (Every Minute): Pre-set density. Success = consistent quality and tidy transitions.

AMRAP: Self-governed density. Success = sustainable rounds with minimal rest.

Chipper: One pass through a lot of work. Success = break-up plans and movement economy.

For Time: Finish line focus. Success = smart opening pace and set management.

Pacing Playbook
EMOM: Choose reps you can finish by :30–:40. If you consistently hit :50+, scale. Use nose-breath as a cap for “skill minutes” to maintain composure.
AMRAP: First round should feel like round three. If you’re leaning on your knees inside two minutes, you’ve overcooked it. Pre-plan sets (e.g., 8/7 on 15 pull-ups) and stick to them until minute eight, then squeeze.
Chipper: Break early, break often. The cheap seconds you save by unbroken sets cost minutes later. Prioritise grip conservation and breathing rhythm.
For Time: If the WOD is 8–10 minutes, go at 90–92% from the gun and hold; if it’s 15–20, think threshold plus patience. Always smooth the first 90 seconds.

Transition Craft

Stage kit so you turn not travel.

Two-step rule: After the last rep of a movement, take two calming steps, pick up the next implement. No faffing.

Count down reps on midline/gymnastics to keep urgency.

Common Errors

First-round fever: PB pace into a wall by minute three.

Greedy sets: Unbroken now = broken later.

Machine red-zone: Starting at 1,200 cals/hr on the rower when your 10-minute power is 900.

No plan B: When the plan dies, people freeze. Have a backup set size and rest count.

Coach’s Fixes

Test a minute. Before the WOD, run one minute at your planned density and see if you finish with 15–20 seconds to spare.

Grip budget. Alternate grips, chalk once, not thrice.

Heart-rate ceiling on long pieces—if you can’t say a short sentence, back off 3–5%.

Micro-rests: On dumbbell snatches or wall balls, breathe at the top—half a second beats dropping the implement.

Verdict
Pacing is a skill. Match the strategy to the format, manage transitions, and protect grip and breathing. Smarter, not braver, wins Tuesday nights and Open leaderboards alike.

-Luke