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Heavy Metcon 1/5/2019

Posted 30th April 2019 by Geoff Stewart
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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!

We have got another sweaty number for you all this week. We are offering some rest between efforts so you can put the peddle down and work a bit faster when asked to . As always work with great form, if you need to slow  down your tempo to maintain a smooth form please do so. If it looks good it normally is good.  

Warm up for the below – 10mins  

Part 1

5x rounds – ideally, you’ll increase weight each round, (use a rack if you wish) Power cleans x5

Rev lunges x5el

Push press x5

Rev lunges x5el

Power cleans x5 Rest

2mins between rounds.  


Part 2

5x 2min rounds with 2min rest (work in waves please)

Bike x24cals

Dball GTOS x6 (heavy)

ME burpees  


Good luck x