Synergy Fitness – Functional Training M/W/F
Context – Competition
Skill Warm Up
Spend 10 minutes on Handstands and HSPU progressions
Metcon (AMRAP – Rounds and Reps)
“This is my bumper. There are many like it, but this one is mine…”
20 minute AMRAP – with a partner
400m Bumper Plate Farmer carry (Performance: 45lb / Athletic: 25lb* / Health: 25lb dumbbells), both partners run together
25 Bumper Plate Burpees (same)
25 Bumper Plate Squats (same)
25 Ring Rows (RX = Supine)
*Women’s “As Prescribed” weights and reps (Rx)
Scaling Guide: 2 – 4 rounds
One person must carry both bumpers together, no splitting them up, both partners must run together.
Coed teams can do one of each plate for ‘as Rx’.
Don’t worry about splitting the work evenly.
If one person is faster on one movement than the other partner, have them do more reps.
This will increase your overall speed for the whole workout and ensure both partners get an equally hard workout. Trade often on the farmer carries, it will pay off big time on the later rounds.
The same thing goes for the burpees.
Go a little bigger on the squats and the ring rows. Remember to shift the reps to the partner who is going to do better at it!
OPTIONAL CASH OUT
Metcon (AMRAP – Reps)
Open Prep (11.1)
5 min AMRAP
30 double unders
15 Hang DB or KB snatches