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Rollin’ on Dubs

Synergy Fitness – Functional Training M/W/F

CONTEXT – Practice




Overhead Squat (Challenging 3 reps )

Spend 8 min working up to a challenging OHS for 3 reps (out of the rack)


Spend the time working up to a heavy front squat (if you missed the test on Tuesday).


Metcon (Time)

“Rolling on Dubs”

For time

22 overhead squats (Performance: 135lbs, Athletic*: 85lbs, Health: 55lbs or 65lb front squat)

1000m row* (Health: 500m row)

22 back squats (Same)

500m* row

22 ‘air’ squats

250m row*

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

Scaling Guide: 9-14 minutes.

Scale up to 155/105lbs

Compare to: November 13, 2015
Coaching Tips:

As usual, there is no rack for this one (overhead squat and back squats must be picked up from the floor).

If you cannot do overhead squat due to joint issues but you are strong enough, progress back one step and do front squats but keep the load up (scaling up a bit is also an option in this case).

Resting the bar on the back can be a way to get a bit of rest without having to pick the bar up off the floor.

Ideally, the bar should only be ‘rested’ once or maybe twice.

Pace the first row so that you can get after the back squats right away.

Push harder on the second row because the air squats should be fairly easy.

Use a bit more arm pull on the last 50m or so to save the legs.

Go all out on the last row. Make sure you hit full depth AND full extension on these squats!

Fully open hips at the top; it is a must.

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