Call Us: (941) 953-1798

Apache (Jump On It)

Synergy Fitness – Functional Training M/W/F


Skill Warm Up

Spend 7 mins doing Kettlebell TGUs. Hit every position on the way and all the way back down. Try to get at least 4-5 per side, but 5-6 is better.


Push Press (2-2-2-2-2-2-2; 7 Sets of 2)

Strong Effort

Increase weight each set


Metcon (Time)

“Apache (Jump On It)”

4 Rounds

8/5 Chest-to-bar pull-ups (Scaled: 5 with a band or jumping chest-to-bar)

16 box jumps 24/20”

then immediately after…

35/30 calorie row (scaled 25)

Scaling Guide: 5-9 minutes

*12 minute time cap.
Coaching Tips:

Break the pull-ups up early and often if you feel like hand tearing may be an issue for you.

Fast singles can still get you a great ‘as prescribed’ time on this if you keep on it.

That said, today is a day to practice mental toughness.

Try and push yourself to do as many rounds as possible ‘unbroken’ or in as few sets as possible.

Then, don’t leave anything left for the row.

Really sell out on the last round of box jumps, and test your metal with the final row.


Metcon (Time)

400m MB run 20/14lb

Leave a Reply



Please enter the CAPTCHA text