Heavy Metcon – 11th April
This is an advanced class.
We have touched on these in the past and now we build to new heights
Each accumulator lasts 6.5 minutes and adheres to the following format
30 secs Exercise A + 30 secs rest
30 secs Exercise A + 30 secs Exercise B + 30 secs rest
30 secs Exercise A + 30 secs Exercise B + 30 secs Exercise C + 30 secs rest
30 secs Exercise A + 30 secs Exercise B + 30 secs Exercise C + 30 secs Exercise D
Note:
The 30 secs rest is always at the end of each section. You go straight from one exercise into the next.
Accumulator A
Exercise 1: Deadlift
Exercise 2: Assault bike
Exercise 3: Deadlift (repeated)
Exercise 4: Assault bike (repeated)
Rest 3 mins
Accumulator B
Exercise 1: Bench press
Exercise 2: AKBS
Exercise 3: Bench press (repeated)
Exercise 4: AKBS (repeated)
Rest 3 mins
Accumulator C
Exercise 1: Clean (yes, with a squat)
Exercise 2: Double unders
Exercise 3: Clean (repeated)
Exercise 4: Double unders (repeated)
Rest 3 mins
Accumulator D
Exercise 1: DB push press
Exercise 2: Sled push
Exercise 3: DB push press (repeated)
Exercise 4: Sled push (repeated)
Rest 2 mins
Accumulator E
Exercise 1: Wall ball
Exercise 2: Pull ups / ring rows
Exercise 3: Wall ball (repeated)
Exercise 4: Burpee
Rest 2 mins
Accumulator F
Exercise 1: Squat jump
Exercise 2: Push ups
Exercise 3: Squat jumps (repeated)
Exercise 4: Burpee
How to share equipment
Works in pairs. Partner 1 starts at the start. Partner 2 starts 30 secs later.
i.e.
Partner 1
Bench + rest
Bench + AKBS + rest
Bench + AKBS + Bench + rest
Bench + AKBS + Bench + AKBS
Partner 2
Rest + Bench
Rest + Bench + AKBS
Rest + Bench + AKBS + Bench
Rest + Bench + AKBS + Bench + AKBS
Enjoy x