METCON

This session is in the past.
  • Start Date:
    Saturday, 13 July 2024 at 7:00 am
  • Duration:
    60 Minutes
  • Instructors:

    Matangiroa Flavell

    Tiopira Soti

    Kiana Marino

  • Description:
    High intensity, full body interval style workout which is designed to train stamina, endurance and conditioning.

  • Notes:
    WHAKAMAHANA
    “Kemu”
    Into
    2 sets
    10 banded shuffles (L,R,B,F)
    10 clam shells
    10 fire hydrants
    10 banded high pulls
    10 banded strict press

    PARTNER WORKOUT (share the load) 36min
    80 deadlifts 40/30kg
    40 pull ups or banded pull up or TRX rows or double db rows
    80 thrusters
    400m run together
    60 deadlifts 50/35kg
    30 pull ups
    60 thrusters
    400m run together
    40 deadlifts 60/40kg
    20 pull ups
    40 thrusters
    400m run together
    20 deadlifts 70/50kg
    10 pull ups
    20 thrusters
    400m run together
    UP scale version
    Chest to bar at same reps
    Or
    30-20-10-5 shared bar muscle ups
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