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Heavy Metcon – 30th May

Posted 26th May 2018 by Jenna Fisher

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, do come, and enjoy x


Guidelines on how to approach this workout are given at the end.

7 min warm up – prep for both the bench press and the cleans


Part A

6 rounds – 10 min cap – YGIG by whole round in teams of 2


9 push ups

6 burpees

3 bench press 60/90kg


5 mins rest between Part A and Part B


Part B

6 rounds – 15 min cap – YGIG by exercise in teams of 2


9 back squats 75/105kg

6 pull ups, strict, chest to bar, unbroken*

3 cleans (yes, with a squat) 55/75kg


*Alternatives to pull ups: chin ups, AKBS, DB power snatch, ring rows


5 mins rest between Part B and Part C


Part C

6 rounds – 18 min cap – Individual


210m run

15 double unders

9 cal assault bike

1 min rest


How to approach this workout:

To get the 6 rounds completed within the time cap you need to move the weight swiftly and unbroken for all of the sets

Keep in mind that 6 sets of 3 for the bench and cleans = 18 reps of each. And 6 sets of 9 for the back squat = 54 reps. All are completed within a metcon context with minimal rest

For the bench press, choose a weight with which you could lift for sets of 12 reps (or approx 70-75%)

For the back squat, aim for a weight with which you could complete 15-20 reps (or approx 60-65%)

For the clean, choose an easy weight that does not need thought (or approx 55-60%)

This workout kicks in on rounds 5 and 6 so if you are only moving fast enough to complete 4 rounds you will be spending the hour wondering why you didn’t go to the pub instead. Make it challenging but realistic for the time cap.