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Heavy MetCon – 13th June

Posted 11th June 2018 by Josh Schouten


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!

Moving on from last week we will be looking at having five 7 minute stations with 2 minutes change over between stations. Choose your buddy and work in a YGIG format with everyone beginning at Station 1 and working through the workout together. Please complete the full round before switching!

It will be important in the first 15 minutes of the class that you have all of the equipment you need for the rest of the class on stand-by. Be prepared and come out winning in the end.


Station 1 

3 Power Clean – Heavy

15 Wall Ball UB


Station 2

6 Deadlift – Medium/Heavy

21 DU


Station 3

9 DB Squat Clean (squat if possible) – Medium

18 Walking Lunges / Back Steps


Station 4

12 Burpee Box Jump

12 Pull Ups


Station 5

15 DB Push Press

200m Row / 20 cal Bike