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Round Robin Assault

Synergy Fitness – Functional Training M/W/F

Context – Practice

Mobility

Shoulders

Strength

A1: Split Jerk (3-2-2-2-1-1-1-1 )

Increase weight with each set

A2: Single Arm Ring Row (8×3)

Metcon

Metcon (Time)

Round Robin Assault

In teams of 3 complete 9 rounds for time

7 T2B

9 KBS (Performance; 70lbs, *Athletic; 53lbs, Health; 35lbs)

Assault Bike Cals (Performance; 7, *Athletic; 5, Health; 3)

Only 1 person working at a time (other 2 rest) and they must complete the full round (T2B + KBS + AB) before the next person goes.

Each team member must complete 3 rounds

Scaling Guide: 9 – 12 mins (Combined for team)
Coaching Tips:

This is a sprint. Go all out on each round and use the time when your teammates are working to recover.

Work to get the everything unbroken & hustle between movements. Slow transitions times will add up over the 9 rounds.

When you’re “on deck” be ready to go as soon as your teammate is done with the AB.

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