Synergy Fitness – Functional Training: Tu/Th/Sat
Skill Warm Up
Spend 6 min working up to a challenging max height box-jump.
A1: Deadlift (7×1; 7 sets of 1 rep)
Same weight for each set (use what you used on Monday)
A2: Weighted Pull Up (7×2; 7 sets of 2 reps)
same weight for each set
Metcon (AMRAP – Rounds)
“Death by 10m Going Prone”
For number of rounds.
Start by laying chest down on the ground. The first minute, stand up and sprint 10 meters.
The second minute, stand up and run 10m, lay down, then stand up and run 10m.
The third minute, stand up and run 10m and lay down three times.
Continue until you are not able to complete the allotted number of 10m sprint intervals with the lay downs before the minute is up.
Your chest must be on the floor at the start of each minute.
Record total number of rounds completed, plus any additional 10 m sprints completed as part of a partial final round.
Scaling Guide: Get to round 9-14
The first few minutes of these sprints will feel easy, but don’t worry it gets difficult very fast!
Take your time and even ‘walk’ on the first few rounds.
Start sprinting only when you have to.
If you bomb out a bit early and want to some extra work, rest for one round, then try to get the same amount for two more minutes.
OPTIONAL CASH OUT
4 mins Row or Assault Bike for max cals