Heavy Metcon – 2nd May

This is an advanced class. The main lifts are with barbells and are heavy. You must know how to perform these movements without instruction. Other than that, come and enjoy x

Old school circuit this week

i.e. PC, rest, ropes, rest, thruster, rest, PC, rest, ropes, rest, thruster, rest, etc.

Work in teams of 6 (3 people working while 3 are resting)

You can have 2 barbells per team

You have 8.5 minutes to set up, warm up, and get your heart rate up

You choose your main lifts from the list

6 rounds (18 mins)

30 secs clean or power clean or deadlift or squat (heavyish – aim for 5 single reps*)

30 secs rest

30 secs battle ropes

30 secs rest

30 secs single arm KB thruster (aim for 5+ reps each arm)

30 secs rest

*5 reps x 6 rounds = 30 reps total

4 mins rest to set up

5 rounds (15 mins)

30 secs BB floor or bench press, or BB push press (heavyish – aim for 6 reps*)

30 secs rest

30 secs assault bike (fast)

30 secs rest

30 secs AKBS (aim for 15 reps)

30 secs rest

*6 reps x 5 rounds = 30 reps total

2.5 mins rest to set up

4 rounds (12 mins)

30 secs toe to bar or rings (aim for 15 reps)

30 secs rest

30 secs double unders* (aim for 50 reps)

30 secs rest

30 secs sled push

30 secs rest

*If you have not got double unders do burpees or box jumps instead

Enjoy x