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Heavy Metcon 26/9/2018

Posted 24th 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

This is a 2 part workout. you need to warm up well for Part A as we would like you shift some good weight around, you’ll need to sort out your team as you’ll not have to much time to change any weights. When you get to part B be wise with your weight and set yourself a good steady pace.


Good luck  x


A “32 is the magic number”.

Working in teams of 4 EMOM in a follow the leader format for 5 rounds each. (20mins working time)

2x Deadlifts – heavy

4x power cleans – heavyish

8x Push press – medium

12/16x cals bike – fast


When you finish you have 5 mins to get set up for part B


B.20 rounds of:

3x Db rev lunges into Thrusters*.  (if you use a single db or kb in need to be a GOOD weight)

3x strict C2B pull ups

*Left leg rev lunge, right leg reverse lunge then thruster =1rep