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Furious Frigate

Synergy Fitness – Functional Training M/W/F

Context: Practice




A1: Back Squat (5-5-5-5-5; 5 sets of 5 reps)

Increase weight with each set – go as heavy as possible by the last set).

A2: Ring Outs (5 x 3 with 3-5 second pause )

Video Demo:
Adjust foot position to change body angle for proper scaling (don’t go to your knees).


Metcon (AMRAP – Rounds and Reps)

‘Furious Frigate”

With a 7 minute running clock complete

400m row

then max rounds with the remaining time:

broad jump 20′ out, 20′ back

15 Wallball (Performance: 20lb/10ft, Athletic: 14lb/9ft*, Health: 10lb/8ft)

*Women’s “As Prescribed” weights and reps (Rx)

Scaling Guide: 2 – 4 Rounds

*1 rep for every 10′ of broad jumps
Coaching Tips:

The row can drastically affect the rest of the workout.

If you are looking for intensity and you aren’t worried about the wall ball, hit the row hard!

Everyone should consider finishing the row with some hip and arm only pulls (vs full strokes bending the knees).

This should help save the legs for the first round of wall ball.

The broad jumps should be fast and rebounding.

Don’t jump so far that you have to ‘load up’ each rep (pause between jumps). Moderate the intensity by breaking the wall balls up but not wasting time between the broad jumps and wall ball.


Metcon (No Measure)

4 minutes of max calorie row or assault bike

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