For TimeMetconBenchmark
Hamilton
Monostructural
Gymnastics
Solo
Workout Details
For Time
3 Rounds For Time:
1 kmRow
50Push-Up
1 kmRun
50Pull-Up
Coaching Tips
Strategy
- 1Pace the Row, focusing on maintaining a steady and manageable split time.
- 2Consider breaking up Push-Ups into sets (e.g., 20-15-15) to prevent fatigue.
- 3During the Run, maintain a conversational pace to preserve energy for Pull-Ups.
- 4Prioritize control on Pull-Ups to maintain form—use bands if necessary to complete all reps safely.
- 5Focus on steady transitions between movements to maximize efficiency.”],
- 6smart_warmup{
- 7structure_segments':[{
- 8segment_type":"general_cardio," ,
- 9duration":"3 min easy pace," ,
- 10movements":[{
- 11name":"Row"," ,
- 12slug":"row",
- 13distance_meters":200,
- 14notes":"Focus on technique and warm-up your legs." ,
Safety Considerations
Technical Focus
Monitor form on Pull-Ups to avoid shoulder strain.
Recommended Warm-Up
General Warm-Up:
- 200 meters Row - 3 min easy pace(Focus on technique and warm-up your legs.)
Mobility:
- 5 per side Shoulder Stretch
- 5 per side Wrist Stretch
- 5 per side Hip Flexor Stretch
Activation:
2 rounds- 5-10 Push-Up(Focus on full range of motion.)
- 3-5 Pull-Up(Use a band if necessary.)
- 5-10 Air Squat
Scaling Options
Intermediate
Reduce weights and modify movements for ongoing development.
- 1
row
Weight: 120/90 lbs (54/41 kg)
- 2
push up
Knee Push-Ups
- 3
run
1,000 meters on a treadmill at a comfortable pace
- 4
pull up
Banded Pull-Ups
Scaled
Further reduce weights and modify all workouts for inclusive participation.
- 1
row
Weight: 100/70 lbs (45/32 kg)
- 2
push up
Incline Push-Ups
- 3
run
800 meters run or 1,000 meters on a treadmill at a slow pace
- 4
pull up
Ring Rows