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Duel at Sea

Synergy Fitness – Functional Training: Tu/Th/Sat




Back Squat (5 – 5 – 5 – 5 – 5; 5 sets of 5 reps )

*Do box squats to help get below parallel and to improve strength when “driving” up

*increase load each set


Metcon (AMRAP – Reps)

“Duel at Sea”

8 minute AMReps (As many REPS as possible)

Competing AGAINST your partner –

P1: 300m row

P2: Back squat for max reps 135/85lbs

*one person rows 300m while the other person back squats for reps.

When the 300m is up, switch places.

*Share the rower (always) and barbell (when using the same weight).

*Barbell must start on the floor (no rack). Keep alternating every time the 300m is rowed.

Final score= total back squats.

Flip a metal plate if you can’t decide who starts on the rower and who starts with the squats.

Scaling Guide: 30-70 Reps.
Coaching Tips:

It doesn’t matter if you start as the rower or the squatter, pace this according to your own strengths.

That said, be wary of trying to sprint on the rower, it will be harder to recover from that than the squats.

Pay attention to your ‘opponent’s’ distance on the rower so you can do a big set at the end before they finish their final row.

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