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Synergy Fitness – Functional Training: Tu/Th/Sat

Context: Mental Toughness

Compare to Oct. 20, 2015



Skill Warm Up

Spend 10 minutes working on ring dip and muscle up progressions (rings).


Metcon (Distance)


Cover as much distance as possible in 20 minutes via Running , Rowing & Assault Bike

For the workout to be considered “Rx’d” you must perform AT LEAST

800m of running


1000m of rowing.

Max allowable distance on AB: 3200m (2 miles)

Scaling Guide: 3600m – 5000m

Compare to: October 20, 2015
Coaching Tips:

Plan on rotating between movements multiple times.

Many people find it beneficial to start with larger ‘sets’, then to decrease the distances as the rounds progress. Starting with 1000m of rowing, then 800m of running, then doing 800m of rowing and 600m of running, etc.

As the time comes to a close, don’t run out too far from the clock (to make the distance traveled easier to estimate).

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