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Heavy Metcon 03/01/2018

Posted 31st December 2017 by Jenna Fisher

Heavy Met-Con

This is an advanced class. You can scale the weight but please read the programme and come prepared to set up with minimal instruction.

A gentle re-introduction following the Christmas break. Focus on good quality lifts and stay steady on the bike. It gets sweaty again in week three so build yourselves back up slowly.


15 rounds

3 back squat (Female: 85-95kg. Male: 100-110kg)

3 bench press (Female: 65-70kg. Male: 85-90kg)

30 secs bike


Rest as needed (approx 30 – 60 secs, bearing in mind you will also get some rest when spotting your partner on the bench press).


Use the first few rounds to build the weight up and get to a decent starting weight by round 4.