- Metcon: Today we have a beautiful mixed modality GPP/cardiac output session. There are five total movement stations. Each minute you will work for 40 seconds at one station and then will have 20 seconds to transition to the next for a total of five rounds. Today's metcon is a great day for you to work on dynamic energy control (pacing) which we will go over after the warm-up. You will essentially start slow and over the first few rounds, increase your output until you're at about 75%.