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Sculder & Mulder

Synergy Fitness – Functional Training: Tu/Th/Sat



BEFORE CLASS – Shoulders

Skill Warm Up

Spend 8 minutes working up to a challenging bench press triple.


Metcon (AMRAP – Reps)

“Scully and Mulder”

25 minute AMRAP with a partner

30 Bench Press (155/65/35) split reps up as desired – This is a “buy in”

Then max rounds

Row 1000/900m – split as desired

30 Partner push-ups with hand clap

30 back extensions*

30 partner MB pass sit-ups 20lb/14lb

100m Sandbag run – both partners must run, share bag as desired.

Scaling Guide: 3-5 Rounds

These are total reps – split as desired

*sub 20lb/14lb good mornings if there aren’t enough GHDs for back ext.
Coaching Tips:

This one starts with a bench press buy in. Have partners spot each other (everyone uses a spotter)!

If you have someone who is better at bench (or any movement today for that matter) do some extra work to give their partner more rest and move more efficiently as a team.

The partner push-ups are where both partners do push-ups with the tops of their heads near each other. At the top of each rep, they must slap hands (right to right, left to left, etc.).

The rep count is for total reps, so that means that if each partner does a rep and slap, they will do 15 reps in unison.

If one partner wants to do more of the push-ups they can, but the other partner has to stay at the top of the push up position and slap hands every rep. The same for the sit-ups (the person must stay at the top).

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