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Heavy Metcon 17/10/2018

Posted 14th October 2018 by Josh Schouten

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


All I’m going to say about this one is it look simple on paper….. but we all know what that means.

Good luck  x


10min Warm up with a partner YGIG

Clean and press x1

Start light build weight to a good solid single


Main set

Working in a follow the leader format

5 rounds

Bike arms only  x40 cals

Deadlifts x20 @ BW

Back squats x10 @ BW


P1 starts on the bike when bike is clear P2 starts bike, P1 moves onto DL then onto Squats, time each round. Stick as close to BW or more than BW as possible but DON’T go light this isn’t a light workout.


If you have time…

50x T2rings


Yes yes 50 T2R it not very exciting but it good for you, so get on with it.