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Mt Molehill

Synergy Fitness – Functional Training 1



Skill Warm Up

Turkish Get Ups – 16 (8R/8L) with your heaviest weight possible


A1: Deadlift (5 x 1: 5 sets of 1 rep – same weight all reps)

Increase load by 5-10lbs from last mini cycle.

A2: Weighted Pull Up (5 x 3: 5 sets of 3 reps)


Metcon (AMRAP – Rounds and Reps)

“Mt Molehill”

AMRAP 7 mins

20 Sit-ups

15 wall ball 20/14lb

Scaling Guide: 4-7 rounds
Coaching Tips: 

Scale this so that you can keep moving on the wall balls.

If you will have to drop to 2 or 3 reps at a time, go for a lower target and keep going (try and do a round or two to the higher target, then go to the lower target as you fatigue).

If you use an abmat, make sure you keep your hips down and don’t let your butt come off the ground at each rep.

You will rub a spot on your tailbone and get the ‘dreaded raspberry’!


Metcon (AMRAP – Reps)

3 rounds

1 min DU

1 min row for cals

*if doing singles, divide total reps by 3

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