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Black Sea

Synergy Fitness – Functional Training: Tu/Th/Sat

Context – Mental Toughness



Skill Warm Up

Spend 8 minutes working up to a challenging Turkish Get-up (at least 3 per side with the heaviest weight you can do).

Focus on hitting every position on the way up, and on the way down.


Metcon (AMRAP – Rounds and Reps)

“Black Sea“

w/a partner & a 20 minute running clock… *split all distance & reps as desired)

Row (Performance & Athletic: 2000m / Health: 1600m)

Then max rounds with the remaining time:

60 DU (Athletic: 40, Health: 4 singles + 1 attempt x 10 ’rounds’)

12 burpees with 20′ run (no jump and clap required) – alternating every two reps with partner and must tag hand (burpee run out, burpee run back, tag, etc.)

30 ‘Heavy’ Russian KB swing (Performance: 70 / Athletic: 53* / Health: 35)
Coaching Tips:

The row will become a mental battle so be prepared to push it at the end even though you have some stuff to do right after!

The rest of the movements should be grinders with little room for danger so keep moving.

You can adjust the tempo according to form and intensity, but try to avoid stopping and focus on moving steadily.

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