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Heavy Metcon 31/10/2018

Posted 30th October 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.


Warm up with the bear complex (squat clean >thruster .back squat, btk jerk) 12mins please.

20 reps with an empty bar UB

10 reps with a light bar UB

5 reps with a heavier bar UB

5×1 bear complex with an even heavier weight UB

The main event. Working on your own but next to some one who is going to keep you moving a good pace all the way through the work out.

2min work 1min change over.

Hang squats cleans @70/50

Bike, row or Ski erg

Power clean and press @70/50

Bike, row or Ski erg

Db single arm thrusters alt arms every 5 reps @22.5/15

Bike, row or Ski erg

Db burpee and squat clean @22.5/15

Bike, row or Ski erg

Burpee pull ups

Bike, row or Ski erg


Good luck