Synergy Fitness – Functional Training: Tu/Th/Sat
Context – Practice
“Laurel & Hardy“
With a partner, split the work up any way you desire, one person working at a time (except on the last movement).
80 BACK EXTENSIONS – Use GHDs and/or Flat bench with partner holding legs
2000m ROW – *Person “resting” must hold loaded BB in front rack position (Performance: 95lbs, Athletic*: 65lbs, Health: 35lbs)
40 SINGLE ARM DB/KB OHS
(Performance: 45lbs, Athletic*: 25lbs, health: 15/18lbs) *if shoulder mobility is limited, do single are front squats with DB/KB
40 SHOULDER PRESS
(Performance: 95lbs, Athletic*: 65lbs, Health: 33lbs)
40 C2B PULL UPS
(Scale up: 20 Bar or ring muscle ups)
40 PLATE BURPEES
(Performance: 45lbs, Athletic*: 25lbs, Health: 15lbs) *20 REPS BY EACH PERSON PERFORMED AT THE SAME TIME-
*Women’s “As Prescribed” weights and reps (Rx)
Scaling Guide: 17-26 minutes
Dividing the work in half completely isn’t usually the way to get the best time, but it is a good starting point.
Shift extra reps to the partner who ‘likes’ or is better at that particular movement. If one person can handle more of the overall work, let them do it!
The person not as advanced will get a bit more rest, and the more advanced person will get a more intense workout! The key is to always have someone moving.
Avoid times when both people are resting at the same time.
The single arm OHS can be done with either arm (no need to alternate).
Make sure that the shoulder presses are STRICT (no knee or hip bend to speak of).
Don’t forget that the last 20 plate burpees are both people at the same time!