Synergy Fitness – Functional Training: Tu/Th/Sat
Context – PRACTICE
Skill Warm Up
With a partner
8 Rounds for time (working time only)
250m Row / 15 Second transition
*each person rows 4 times
Scoring: Total (Rowing) time WITHOUT the rests.
Metcon (AMRAP – Reps)
4 rounds (as many wall ball reps as possible)
In 3 minutes:
HSPU (Performance: 8, Athletic: *6, Health: 8 DB Strict Press – HEAVY)
15 kettlebell sumo deadlift high pulls (Performance: 70lbs, Athletic *: 53lbs, Health: 35lbs)
Then max wall balls with the remaining time (Performance: 20lb/10ft, Athletic *: 14lb/9ft, Novice: 10lb/8ft)
Rest 1 minute.
*Women’s “As Prescribed” weights and reps (Rx)
Scaling Guide: 80 – 140 reps. Scale up to Strict HSPU and scale up the wall balls to 30lbs/10 foot and 20lb/10ft respectively if you scored (or know you will score) over 120 reps on this workout.
It is also a good idea to scale up the HSPU or wall ball weight if you get more than 70 reps your first two rounds! Doing more than 120-140 wall balls is NOT the goal of this workout (it will make you sore for days).
Work to the HSPU unbroken for as many rounds as possible.
Keep the shoulders back in the socket (squeeze the shoulder blades) to protect them on the sumo-deadlift high-pulls. Break the wall balls up into short sets with short rest until the last round or two.