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Synergy Fitness – Functional Training M/W/F

CONTEXT – Mental Toughness


Shoulders – Playlist Video


Bench Press (3-3-3-3-3 (5 sets of 3))

Increase weight each set


Metcon (Time)


For time (21-15-9 reps)

Deadlift (Performance: 225lb, Athletic: 155lb*, Health: 95lb)

Kipping Handstand Push-ups (Performance: 21-15-9, Athletic*: 15-12-9 to one abmat, Health: 15-12-9 dumbbell shoulder press)


Alternate variation

“Pirate Diane”:

row 15-12-9 Cal instead of 21-15-9 Deadlifts

*Women’s “As Prescribed” weights and reps (Rx)

Scaling Guide: 4 – 9 minutes.

Rx Plus:

4/2″ deficit HSPU

275/185 deadlifts
Coaching Tips:

Move fast on the first round of Deadlifts. For some this could mean large unbroken sets (just watch the bouncing), for others it will mean smaller sets with lots of dropping from the top.

For the first round of HSPU, significantly pace the first 21 reps.

Use the 15s round of deadlifts to make sure your form is good and to give your shoulders a bit of time to recover.

If your shoulders are feeling good on the second round of HSPU, pick up the pace a bit, but you should always stay 1-2 reps away from failure.

Pace the last round of deadlifts according to how your shoulders feel.

The entire time, make sure there isn’t any hyperextension of the lumbar – at the top of the deadlifts OR on the HSPU!

You must have a stable controlled midline or SLOW DOWN.

If you still can’t get it under control, progress back to a lighter load or easier version.


Metcon (No Measure)

Open Prep (11.1) –

5 mins

30 double unders

15 hang DB/KB snatches

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