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First Mate’s Watch

Synergy Fitness – Functional Training M/W/F




A1: Front Squat (7×1; same weight for all sets )

Should be around 70-80% of your 1 rep max


add 10lbs to what you did last week

A2: Ring Dips (7×3; WEIGHTED if possible)

*scale dips using dip bars or boxes

Metcon (AMRAP – Rounds and Reps)

“First Mate’s Watch”

6 minute AMRAP

1000m/900m row (Max of 4 mins on rower)

then with remaining time, max rounds of:

10/6 Kipping HSPU (scale 10 DB shoulder press)

40 DU

Rest 1 min (after 6 mins is up)

then repeat the whole thing with the row (then resume where you left off on the HSPU/DUs)

Scaling Guide: 4-7 rounds
Coaching Tips

Push the pace on the rows, but make sure you leave a bit of juice left to do a fast set of HSPU and Double Unders.

If you aren’t as good at DU and HSPU, then row even harder because you’ll have more time to catch your ‘wind’.

For the HSPU, the legs may feel a bit heavy after the row so cue to ‘snap’ the legs hard (lazy legs = harder kipping HSPU).

Keep your hands narrow for the DUs. If you let your arms drift out, your shoulders will be more fried for the HSPU.

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