– Strength: Perform 2-3 warm-up sets then with a challenging weight perform 5 sets of 10 with the same weight for all sets. This will be followed by some direct biceps work. – Metcon: Today’s Metcon is strategy piece. Go slower than you think and think about the overall goal of making it as far as you can. Starting off slower will allow you to push your sets when the rep counts get higher and when you need more time to complete the required work.