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This is my bumper. There are many like it, but this one is mine…

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
Coaching Tips:

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!


Metcon (AMRAP – Reps)

Open Prep (11.1)

5 min AMRAP

30 double unders

15 Hang DB or KB snatches

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