Synergy Fitness – Functional Training M/W/F
Context: Testing / Practice
Skill Warm Up
Spend 10 minutes on HS & HSPU Progression.
Find your max strict HSPU depth for 3 reps (find the depth you can go and get 3 clean reps)
Squat Clean (1-1-1-1-1-1-1; 7 sets of 1 )
7 sets to FIND A NEW 1RM
5 4 3 Row Intervals
Rest 2 min
Rest 2 min
Scaling Guide: Men: 3:30 – 4:30, Ladies: 4:00 – 5:00.
Log combined row times only,
DO NOT COUNT THE 4 mins of REST
Compare to: November 27, 2015
Go hard on the first round, but it isn’t the best idea to go all out. Aim for 90-95% intensity.
Hit the 400m with all you got, then just try to hang on for the final 300m.
Doing 2-3 short, fast pulls at the start of each interval will help get the flywheel back up to speed and can knock seconds off of each interval.
Two people can easily share a rower as long as they can do the 500m and the 400m in 1:30-1:50 min range (less than 2 minutes for the transition time to get on and off the rower).
The potentially faster rower should go second.
OPTIONAL CASH OUT
Metcon (No Measure)
1 min wall balls
1 min plank (or hollow rocks)
1 min double unders