Heavy Metcon – 16th May

This is an advanced class. The main lifts are with barbells. You must know how to perform these movements without instruction and be confident in holding form whilst under fatigue. Other than that, all are welcome, come and enjoy x

Teams of 3

Part A

You need to set up two bars per team – one for power cleans and one for thrusters

P1 starts on power clean, P2 starts on thruster, P3 starts on 60 sec rest (and then does the cleans).

You are all working at the same time continuously through the circuit. You are just starting at different points of it.

If you catch up your team mate just overtake onto the next exercise or do some air squats until the equipment is free. 

21 min AMRAP (this is enough time for at least 4 rounds)

6   Power clean (single reps)

12 Burpee

25 Ring row (neutral grip)

Rest 60 sec

6   Thruster (unbroken)

12 Cal bike (45 secs max)

25 Frisbee mountain climber (that’s 25 total)

Rest 60 sec

Start again.

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8 min rest between Part A and Part B

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Part B

25 min AMRAP (this is enough time for at least 4 rounds)

P1 starts on DB snatch, P2 starts on pull ups, P3 starts on 60 sec rest (and then does DB snatch)

6   DB snatch (3 each arm)

12 Deadlift (unbroken)

250m Run

Rest 60 sec

6   Pull ups / chin ups (or AKBS)

12 Bench press (unbroken)

250m Row (45 secs max)

Rest 60 sec

Start again. 

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Notes:

The 250m run will be a rectanglar circuit:

Turn right

Run to the corner with the bakery on

Turn left to cross the road

Turn left again to run back towards the gym on the other side of the road

Keep going past the gym to the end of the road

Turn left again to cross back over the road

Turn left to run back to the gym