For TimeMetconBenchmark30:00
Semifinals 21.5
Monostructural
Gymnastics
Solo
Workout Details
For Time
30:00
For Time:
2 kmRow
↳ 1.3 miles
60 mHandstand Walk
5Legless Rope Climb
1,000 meter Row
40 meter Handstand Walk
4 Legless Rope Climbs
500 meter Row
20 meter Handstand Walk
3 Legless Rope Climbs
Coaching Tips
Strategy
- 1Pace the rowing segments wisely to preserve energy for the handstand walks and rope climbs.
- 2Consider breaking the handstand walks into manageable sections to avoid failure, especially in the longer distances.
- 3On the rope climbs, focus on using the legs and core to assist your pull to minimize upper body fatigue.
- 4Plan transitions smoothly between movements to keep your heart rate steady and maintain momentum.
- 5Keep the legless rope climbs strict and controlled to emphasize technique over speed.
Safety Considerations
Technical Focus
Ensure proper handstand positioning and rope climbing technique to prevent shoulder strain.
Recommended Warm-Up
General Warm-Up:
- 2 min easy Row - 2 min
Mobility:
- 1 min per shoulder Shoulder Stretch - 1 min(Focus on shoulder mobility for handstand walks.)
- 1 min per leg Hip Flexor Stretch - 1 min
- 1 min Wrist Stretch - 1 min
Activation:
2 rounds- 2 Rope Climbs (Modified)(Focus on the pulling motion.)
- 30 sec Handstand Holds (against wall)(Engage shoulders.)
- 500 m Light Row(Maintain a steady pace for activation.)
Scaling Options
Intermediate
Reduce distances and reps while maintaining intensity.
- 1
row
2000m Row → 1500m Row
- 2
handstand walk
60m Handstand Walk → 45m Handstand Walk
- 3
legless rope climb
Legless Rope Climbs → Standard Rope Climbs (reduced height)
Scaled
Significantly reduce distances and reps for all movements.
- 1
row
2000m Row → 1000m Row
- 2
handstand walk
60m Handstand Walk → 30m Handstand Walk
- 3
legless rope climb
Legless Rope Climbs → Assisted Rope Climbs
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