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Synergy Fitness – Functional Training: Tu/Th/Sat

Context – PRACTICE



Skill Warm Up

Spend 8 minutes working up to a challenging set of 5 pistols using the progression that works best for you (go weighted if you can do them without assistance/scaling.)


A1: Front Squat (5×3; 5 sets of 3 reps )

Same weight as Monday

Same weight each set

A2: Ring Dips (5×5; 5 sets of 5 reps )

Same weight each set

Scale accordingly – Bands, Bars, Boxes


Metcon (Time)


For time

10 high box jumps (Performance: 30in, Athletic*: 24in, Health: 20in)

400m run

8 high box jumps

200m run

6 high box jumps

100m run

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

Scaling Guide: 3:30 – 8 minutes

Rx Plus

100m sandbag run on the last round
Coaching Tips:

Get through the first box jumps quickly. Pace the first run so you can go right into the next set of 8 box jumps safely.

Take your time on these and see how your legs feel.

Pace the 200m run accordingly (so you can finish the 6 box jumps without issue). Sprint like hell on the last 100m!


Metcon (AMRAP – Reps)

4 rounds

30 secs toes to bar

30 secs step ups (24/20″)

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