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Miami Vice

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)

“Miami Vice”

16 minute AMRAP

Partner WOD

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
Coaching Tips:

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!


Metcon (Time)

400m run with medball

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