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Firebird Trans Am

Synergy Fitness – Functional Training: Tu/Th/Sat




Metcon (AMRAP – Rounds and Reps)

“Firebird Trans Am”

15 minute AMRAP

*Rolling Start: up to 2 rounds in the first 5 minutes, then max rounds until minute 15

8 DB Snatches 50/35lb (4R/4L)

8 T2B

16 Box Jumps 24/20″

100m bumper plate farmer carry 45/25lb each hand

Scaling Guide: 3 – 6 rounds

*Rolling Start = Max of 2 rounds in the first 5 mins
Coaching Tips:

Pace during the ‘Rolling Start’ so that you finish the 2 rounds exactly at or right before the 5 minute cut off.

There is no point in sprinting to finish these (and then waiting to go at minute 5).

REMINDER: “Box Jumps” means jumping onto a box (NOT stepping up). Unless otherwise stated, jumping onto the box is always required to label a workout ‘as Rx’ when “box jump” is prescribed.

That said, stepping down is always encouraged.


Metcon (Time)

500m row

Rest 2 min

400m row

Rest 2 min

300m row

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