Synergy Fitness – Functional Training: Tu/Th/Sat
CONTEXT – Competition
Skill Warm Up
Thruster (Work up to a challenging 1 rep thruster )
4 Rounds for time – Performance & Athletic: 5 rounds, Health: 4 rounds
9 ‘heavy’ thrusters (Performance: 115lb / Athletic: 75lb* / Health: 55lb)
12 Overhead dumbbell lunge -one hand- (Performance: 45lb / Athletic: 25lb* / Health: 15lb)
1 min rest
*Women’s “As Prescribed” weights and reps (Rx)
Scaling Guide: 17-25 minutes
The thrusters should be on the ‘heavy’ side.
Going too light will make this workout too much about the burpees.
Keep the pace up on the burpees. Letting yourself slow down here will drastically reduce the intensity because of the forced rests.