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Heavy Metcon 3/7/2019

Posted 2nd July 2019 by Geoff Stewart


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!

Its going to get hot and a little bit sticky this evening. please dress in an appropriate manner…?

Warm up.You need to warm up well and be prepared to move some weight on each movement below

Working with a partner alternating rep (s), you’ll have 5min on each exercise then 2 mins to change the weight and get ready for the next movement. These should be at a good % (70-80) of your 1rmp as always with great form and smooth movement.

1x Power clean and press

2x Strict Pull ups

3x Deadlifts

4x Bench press

Then working on your own you have 10mins to do as many reps as possible of the below…

12x AKBS -Rx 32/24

24x Press ups @bw

12x KB rev lunges alt -Rx 32/24

24x Sit ups @bw