METCON

This session is in the past.
  • Start Date:
    Saturday, 28 September 2024 at 8:10 am
  • Duration:
    60 Minutes
  • Instructor:

    Ngawai Hawera

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

  • Notes:
    WHAKAMAHANA (15min)
    “GAME”
    Into
    2sets
    1min on any machine or shuttles
    10 banded shoulder dislocates
    10 banded shoulder press
    10 banded pull aparts
    5 reps each of scap pull-ups + kip swing
    5 ring rows
    Into
    2sets: 1 set with empty barbell & 1 set with light Dbs
    5 hang power cleans
    5 front squats
    5 push press
    5 thrusters

    PARTNER WORKOUT
    35 min amrap
    2 rounds:
    200m run
    30 sync hang power cleans
    *1 using barbell 40/30kg – 1 using DBL dumbbells 22.5/15kg or kettlebells 24/16kg
    into
    15 sync single arm devil press or devil swing
    *using DBs or KBs from above.
    into
    2 rounds:
    200m run together
    25 sync shoulder to overhead
    *1 using barbell 40/30kg – 1 using DBL dumbbells 22.5/15kg or kettlebells 24/16kg
    into
    15 sync single arm devil press or devil swing
    *scale load as needed
    into
    2 rounds
    10 sync burpee pull ups or 7 burpee bar muscle ups or 10 burpee to target
    20 sync thrusters
    *1 using barbell 40/30kg – 1 using DBL dumbbells 22.5/15kg or kettlebells 24/16kg
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