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The Shed”

Synergy Fitness – Functional Training: Tu/Th/Sat

Context: Competition




Metcon (Time)

“The Shed”

15/10 strict pull ups

600m Row

30 OHS (Performance: 95lbs, Athletic*: 55lbs, Health: 35lbs)

600m Run

30’ right arm, 30’ left arm dumbbell overhead walking lunge (Performance: 45lb, Athletic*: 30lb, Health: 15lbs)

16 HSPU (Athletic*: 2 AbMats, Health: decline push ups with toes on box)

30 Box Jump 24/20″

60 KBS 35/26lbs

Scaling Guide: 25 minute cap.

It would be wise to scale it so that you plan on finishing around 18-22 minutes.

Rx Plus:

20/15 strict pullups

1000m row


50 box jumps

53/35lb KBS

. . same time limit.

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

Compare to: October 23, 2015
Coaching Tips:

Don’t go too hard on the row if those overhead squats look daunting.

Go ahead and run hard since the lunges are not too technical (and you will catch your wind on the lunges and HSPU).

Be careful with the kettlebell swings- 60 is no joke!

Break them up into smaller sets, and be sure to keep that chest up!

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