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Synergy Fitness – Functional Training: Tu/Th/Sat

CONTEXT – Mental Toughness



Skill Warm Up

Ring Dips (1RM Weighted )

Then 1 set of max reps with no weight


Front Squat (1-1-1-1-1-1-1; max effort testing )

increase weight with each set


Metcon (AMRAP – Rounds and Reps)


8 minute AMRAP

12 Heavy Russian KBS (Performance: 70lbs, Athletic*: 53lbs, Health: 35lbs)

12 Box Step Ups (Performance: 24”, Athletic*:20”, Health: 16” )

12/8 Push-Ups (Health: 8 Box Push-Ups at an easier angle)

No Knee Push Ups!

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

Scaling Guide: 3.5 – 8 rounds.
Coaching Tips:

Make sure that you aren’t “rocking” the push-ups off of your quads like a rocking chair (this is a form of knee push up and not a legit push up).

On the box step-ups, full hip extension is required at the top, but using the hands to push off the thighs isn’t necessarily wrong.

The whole foot should be on the box so that you can drive through the heel and use some glutes.


Metcon (Time)

2 rounds

15 burpees

100m KB/DB farmer carry

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