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Synergy Fitness – CrossFit Endurance


Metcon (7 Rounds for distance)

Option One:

3:00 Repeats, Rest 3:00

Recommended range 3 – 6

Option Two:

:60 Repeats, Rest 3:00

Recommended range 4 – 8

*Add hill/grade to repeat as desired (can do this at the celery fields off Palmer). Put the in your notes if you did the workout with a hill.

Option Three:

9:00 Tempo Intervals @ 95% of threshold (aka push it!), Rest/EZ recovery pace 3:00

Recommended range 2 – 5

Cool Down and Mobility after whichever session you choose
Reference Monday’s workout for additional details. Choose one of the options and complete. Make sure it is a DIFFERENT option than you chose Monday.


There is no lift intentionally. Strength is tied in to the High Intensity Piece today

High Intensity Training

Metcon (Time)

For time:

800m Run

30 Power Cleans 135/95

60 MB Sit-ups to Throw 20/16
Scale the Power Clean weight to something moderate for you. Should not be able to blow through sets of 10 on that weight. Challenge yourself but don’t make it one-rep max territory.

MB sit ups video here:

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