For TimeMetconBenchmark
Moose
Monostructural
Gymnastics
Weightlifting
Solo
Workout Details
For Time
For Time:
1 kmRow
10 Rounds of:
7 Bar Facing Burpees
3 Thrusters (95/65 lbs)
Then:
1,200 meter Med Ball Run (20/14 lb)
Coaching Tips
Strategy
- 1Pace yourself during the row; it's a longer distance and maintaining a steady rhythm is key to saving energy.
- 2For the bar facing burpees, focus on efficient transitions without rushing; breath control is important to maintain a steady heart rate.
- 3On thrusters, keep the bar close and focus on form; aim to keep them unbroken if possible, or break them into two sets if needed.
- 4During the med ball run, maintain a steady speed; try to keep the ball close to your body to reduce fatigue.
- 5Monitor breathing patterns and maintain a rhythm to avoid hitting a wall too soon.
Safety Considerations
Technical Focus
Ensure proper form on the thruster to avoid back strain.
Recommended Warm-Up
General Warm-Up:
- 2 min easy Row - 2 min(Keep a steady pace.)
Mobility:
- 5-10 Shoulder Stretch - 30 sec(Focus on loosening the shoulders.)
- 5-10 Hip Flexor Stretch - 30 sec(Open up the hips for the thrusters.)
- 5-10 Lat Stretch - 30 sec(Prepare the back for rowing.)
Activation:
2 rounds- 5-10 Barbell Thruster (Empty Bar)(Focus on form.)
- 5-10 Burpees(Practice jumping over the bar.)
Scaling Options
Intermediate
Reduce weight and reps slightly for pacing.
- 1
thruster
Weight: 75/55 lbs (34/25 kg)
- 2
med ball run
Weight: 20/14 lbs (9/6 kg)
Scaled
Reduce weight and modify movements for accessibility.
- 1
thruster
Weight: 45/35 lbs (20/16 kg)
- 2
med ball run
Weight: 14/10 lbs (6/4 kg)
- 3
bar facing burpee
Standard Burpees