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Heavy Metcon 31st September 2019

Posted 30th July 2019 by Geoff Stewart

HMC

This is an advanced class you need to competent with your basic lifts and able to work with out much coaching. We can scale all workout so if you feel brave and want to try it out please check in with the coach. Good Luck.

 

You are going to have to have a bit of a think before you plow into the body of tonights workout, go to heavy and you’ll be struggling, go to light and you’ll be cursing yourself.

Be brave be wise…

Warm up please

A. You have 10 mins to build to a heavy complex

1x Deadlift

1x power clean

1x push press

B. With the weight you have established in the above plan your weights for the below. Ideally we would like to increase your weight every round by 5-10kg.

5 rounds E4MO4M

50x DU

12x Deadlifts

9x hang power cleans

6x STOH

1x Rope climb

 

C. Heavy breathing.

3x rounds (that 3 efforts on each piece of equipment) 1min work per piece of mono structural then 30seconds to change equipments

Ski erg.

Rowing.

assault bike.

Total distance covered wins