Heavy Metcon – 23rd 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
Part A
Choose either rowing (17 mins) or assault bike plus running (16 mins)
Row option:
4 min row
1 min rest
1 min row sprint
2 min rest
1 min row sprint
2 min rest
1 min row sprint
1 min rest
4 min row
Bike and Run option:
1 min bike
1 min rest
15 sec bike sprint
1 min rest
15 sec bike sprint
1 min rest
15 sec bike sprint
1 min rest
15 sec bike sprint
1 min rest
1 min bike
3 min rest
400m run sprint
2 min rest
400m run sprint
8 min rest between part A and Part B
Part B
YGIG in pairs
A1. 5 sets of 3 deadlift
A2. 4 sets of 8 TTR (toe to rings – you can kip)
(Alternate between A1 and A2)
Rest 1-2 mins
B1. 6 sets of 2 deadlift
B2. 5 set of 6 TTR
(Alternate between B1 and B2)
Rest 1- 2 mins
C1. 7 sets of 1 deadlift
D1. 6 sets of 4 TTR
(Complete all of C1 and then all of D1)
Nots:
-Max effort in Part A. If it feels like too much rest you need to work harder/faster. Do not hold back
-Part B is steady but taxing on your core and lats. Bear this in mind when selecting your deadlift weight. You must be able to hold form. (If TTR is beyond your current scope, scale to knee raises or v-ups)
-As the reps decrease the weight increases
-There is one more set of DLs than TTR (you start and end on DLs)
-A1 and A2 alternate:
Partner 1 does 3 deadlifts
Partner 2 does 3 deadlifts
Partner 1 does 8 TTR
Partner does 8 TTR
Repeat
-B1 and B2 also alternate
-All of C1 must be completed before D1:
Partner 1 does 1 deadlift
Partner 2 does 1 deadlift
Partner 1 does 1 deadlift
Partner 2 does 1 deadlift
Etc. Until both people have completed 7 deadlifts
Then
Partner 1 does 4 TTR
Partner 2 does 4 TTR
Etc. Until both people have completed 6 sets of 4 TTR