For TimeMetconBenchmark
Sebena
Monostructural
Gymnastics
Weightlifting
Solo
Workout Details
For Time
For Time:
2.0 kmRow
↳ 1.3 miles
30 secRest
12Burpee Box Jump
24Thruster
↳ 135/95 lbs (61/43 kg)
12Burpee Box Jump
24Thruster
↳ 135/95 lbs (61/43 kg)
30 secRest
2.0 kmRow
↳ 1.3 miles
Coaching Tips
Strategy
- 1Pace yourself on the long Row, aim for a consistent stroke rate to avoid fatigue early on.
- 2Break the Burpee Box Jumps into smaller sets if needed to maintain technique and speed.
- 3For the Thrusters, consider doing them in manageable sets (like 8-12 reps) to avoid burnout and maintain form.
- 4Use the 30 seconds of rest to catch your breath and strategically prepare mentally for the next segment.
- 5Stay focused on your breathing during transitions between movements to help manage your heart rate.
Safety Considerations
Technical Focus
Ensure proper form during Thrusters to avoid lower back strain.
Recommended Warm-Up
General Warm-Up:
- 3 min easy Row - 3 min(Light intensity to gradually increase heart rate.)
Mobility:
- 5-10 Dynamic Hip Stretch(Focus on hip flexors and glutes.)
- 10 Shoulder Dislocates(Use a band or light bar for shoulder mobility.)
- 10 Ankle Rolls(Warm up the ankles for jumps.)
Activation:
2 rounds- 5-10 Thruster (Empty Barbell)(Perform with an empty barbell or light weight to get the motion.)
- 5-10 Burpee Box Steps(Step up instead of jumping to warm up legs.)
Scaling Options
Intermediate
Reduce weights and/or reps to manage intensity.
- 1
thruster
Reduce Thruster weight to 105 lbs (male) / 65 lbs (female).
Weight: 105/65 lbs (47/29 kg)
- 2
burpee box jump
Perform Burpee Box Step-Ups instead of jumping.
Scaled
Further reduce weights and change to bodyweight exercises.
- 1
thruster
Reduce Thruster weight to 80 lbs (male) / 55 lbs (female).
Weight: 80/55 lbs (36/25 kg)
- 2
burpee box jump
Perform Bodyweight Squats instead of Thrusters.