Synergy Fitness – Functional Training: Tu/Th/Sat
Skill Warm Up
After a good dynamic warm up, spend 6 minutes working up to a max height box jump.
Metcon (AMRAP – Rounds and Reps)
16 minute AMRAP
500m Row (each partner must row)
then max rounds of
15 high box jumps 30/24″
15 push presses 115/75lb
15 knees to elbows
At the 8 minute mark each partner rows 500m again and then picks up on the AMRAP where they left off.
Scaling Guide: 3 – 6 rounds.
Rx Plus: 135/85lbs
Only the row is required for both partners. Everything else can be split up as desired.
Make sure you talk to your partner and have a plan on what you want them to do more of as well as what you want to do more of.
Hardly any teams should split this 50/50 on everything.
Everyone has strengths and weaknesses, it is okay to be honest about when you’d like to avoid a movement or too much of a movement when your partner can help with it.
The same thing goes for total volume, if one partner is much ‘fitter’ than the other, they can do a bit more of the work and get a bit less rest so you both get the most out of the WOD!
OPTIONAL CASH OUT
400m run with medball