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Heavy Metcon 30/3/16

Posted 29th March 2016 by Geoff Stewart

heavy ball

Warm up with a KB

Swing x10

Squats x5 each side

Push press x5 each arm

Rev lunges x5 each leg

Thruster x5 each arm


Workout 1

With a partner and a BB work through the complex 1 rep of every movement and every 4 mins add some weight to the bar and keep working through the complex.


Power clean

Front squat

Push press

Minutes 0-4-8-12-16-20


Workout 2

Working in teams 4 in a relay format

KB swings x10

Walking lunges x10

Thruster’s x10 (each side)

Walking lunges x10


10 rounds of walking lunges each