For TimeMetconBenchmark15:00
2007
5 Rounds
Monostructural
Gymnastics
Weightlifting
Solo
Workout Details
For Time
15:00
For Time:
1000 mRow
Then, 5 rounds of:
25Pull-Up
7Push Jerk
↳ 135/85 lbs (61/39 kg)
Coaching Tips
Strategy
- 1Maintain a steady pace on the row to optimize your energy for the following rounds.
- 2Break up Pull-Ups into manageable sets to avoid fatigue—consider 10-5-5 if necessary.
- 3For Push Jerks, ensure proper dip and drive technique to maximize efficiency and minimize fatigue.
- 4Transition quickly between movements to maintain heart rate without resting too long.
- 5Focus on breathing during the Push Jerks to maintain core stability.
Safety Considerations
Technical Focus
Ensure proper pulling technique on Pull-Ups to avoid shoulder strain.
Recommended Warm-Up
General Warm-Up:
- Row - 3 min at an easy pace
Mobility Work:
- 5 per side Shoulder Stretch
- 5 per side Hip Flexor Stretch
- 30 sec Squat Hold
Activation Work:
2 rounds- 5 Pull-Ups (kipping or strict)(Focus on form.)
- 7 Push Jerks (light barbell or dumbbells)(Use light weight to practice technique.)
Scaling Options
Intermediate
Reduce weights and modify movements for appropriate challenge.
- 1
pull ups
Banded Pull-Ups
- 2
push jerks
Push Jerks with lighter weight
Weight: 115/75 lbs (52/34 kg)
Scaled
Significant reduction in weights and modifications for inclusivity.
- 1
pull ups
Ring Rows
- 2
push jerks
Push Jerks with much lighter weight
Weight: 75/45 lbs (34/20 kg)