For TimeMetconBenchmark
Martin Bell
Monostructural
Weightlifting
Gymnastics
Partner
Workout Details
For Time
For Time (with a Partner):
2 kmRow
↳ 1.3 miles
100Deadlift
Use bodyweight for both partners
50Thruster
↳ 95/65 lbs (43/29 kg)
1 kmRow
100Hand-Release Push-Up
50Pull-Up
500 mRow
100AbMat Sit-Up
100Wall Ball Shot
↳ 20/14 lbs (9/6 kg)
Coaching Tips
Strategy
- 1Start with a steady pace on the rower to avoid early fatigue.
- 2Break up the bodyweight deadlifts to avoid muscle failure—consider sets of 10 or 15.
- 3On thrusters, keep the weight steady and maintain a strong core to support the overhead lift.
- 4Focus on form during hand-release push-ups to prevent shoulder strain and ensure full range of motion.
- 5Attempt to keep pull-ups unbroken or limit breaks to 2-3 seconds between sets.
- 6Try to approach AbMat sit-ups and wall balls as fast-paced movements to maintain intensity.
Safety Considerations
Technical Focus
Ensure proper deadlift form to avoid lower back strain.
Recommended Warm-Up
General Warm-Up:
- 500m Row(Easy intensity.)
Mobility Work:
- Hip Flexor Stretch - 30 sec each side
- 10-15 Shoulder Dislocates
- 10-15 Cat-Cow Stretch
Activation:
2 rounds- 10 Light Deadlifts(Use lighter than working weight.)
- 10 Thrusters with PVC Pipe
- 5 Jumping Pull-Ups(Focus on explosive movement.)
Scaling Options
Intermediate
Decrease deadlifts to 70% bodyweight and reduce thruster weight by 10 lbs for both genders.
- 1
deadlift
Bodyweight Deadlifts reduced to 70% bodyweight.
- 2
thruster
Weight: 85/55 lbs (38.6/24.9 kg)
- 3
pull up
Assisted Pull-Ups or Band-assisted.
Scaled
Remove load completely from deadlifts and reduce thruster weight by 20 lbs.
- 1
deadlift
Remove deadlifts—use barbell to practice form.
- 2
thruster
Weight: 75/45 lbs (34/20.4 kg)
- 3
pull up
Use Ring Rows.