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Heavy Metcon 19/9/2018

Posted 17th September 2018 by Geoff Stewart

Comfortable with the uncomfortable…?

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

Ok,  you go a bit to get through and we would like you to hit part A hard. This means do the warm as prescribed and at a suitable pace and weight to get your mobility,breathing, nervous systems and mind in the game.

Don’t go to light on part A and don’t thing about gaming it to much get on with it and do your reps.


Warm up – 6min to work through:

Bottom squat goblet hold -30sec

Ring rows x10

1 1/2 rep goblet squats x5

Press ups x10

Power clean x5


A. 24mins working with a partner in a YGIG 1rep each format.

4min – Deadlifts – 80%ish

2min reset

4min – Bupree pull ups

2min reset

4min – Power cleans – 80%ish

2min reset

4min -Dips


B. E2MO2M for 20mins

0-2, Row or bike for 2min max distance

2-4, 10x GTOH with pair DB -medium weight