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Synergy Fitness – Functional Training M/W/F

Context: Practice




A1: Push Press (6 x 2; 6 sets of 2 reps)

-Heavier than your last session

-same weight across, approximately 70-75% of max)

A2: Split Squats (6 x 4; 6 sets of 4 reps on each leg)

Stationary Lunge – do all reps on 1 leg then switch
-Heavier than your last session

-same weight across


Metcon (AMRAP – Reps)


7 minute AMRAP

12 burpees

8 dumbbell thrusters

(Performance: 45lb / Athletic: 30lb* / Health: 20lb)

6 Chest-to-Bar Pull-ups* (Health: jumping pull-ups)

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

Scaling Guide: 2.5 – 5 rounds,

Rx Plus:

53/35lb KB thruster,

8 C2B pull-ups
Coaching Tips:

Scale this one so that it is a ‘gasser’ (high cardio respiratory demand).

For some this may mean dropping the dumbbell weight or scaling the Chest-to-Bar to pull-ups, jumping pull-ups or ring rows.

Try to avoid using your shoulders on the burpees as much as possible and use as much hip drive as you can manage on the thrusters to get the weights overhead – otherwise the shoulders will blow up first slowing you down significantly.

Use the burpees to moderate intensity. Do the thrusters without putting down the weights if you can (pause at the shoulder if needed).

Move fast on the chest-to-bars going in big sets if possible, but don’t risk tearing the hands!


Metcon (No Measure)

3 rounds

1 min plank with minimal rest

1 min skip rope (double unders, single unders, cross overs, etc.)

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