For TimeMetconBenchmark
Sgt. Michael Smith
Monostructural
Gymnastics
Weightlifting
Solo
Workout Details
For Time
For Time:
2.0 kmRow
↳ 1.2 miles
Then, 10 Rounds of:
8 Wall Ball Shots (20/14 lbs)
27 Double-Unders
7 Push-Ups
7 Pull-Ups
Then, 2016m Run
Coaching Tips
Strategy
- 1Pace yourself on the row to avoid burning out before the chipper.
- 2For Wall Ball Shots, focus on keeping a steady rhythm; consider breaking into sets of 4 if needed.
- 3Double-Unders can be taxing; practice singles if fatigue sets in to maintain consistency.
- 4On Push-Ups, keep your body in a straight line and avoid sagging your hips.
- 5Ensure you have a solid grip on the Pull-Up bar; consider using a kipping technique if needed for momentum.
- 6On the run, start at a comfortable pace and gradually increase your speed.
Safety Considerations
Technical Focus
Watch for proper pulling technique on the rower to prevent back strain.
Recommended Warm-Up
General Warm-Up:
- Row - 2-3 min(Warm up with a steady pace.)
Mobility Work:
- 5-10 Shoulder Stretch - 30 sec(Focus on shoulders and hips.)
- 5-10 Hip Flexor Stretch - 30 sec(Emphasize hip flexibility for wall balls.)
- 5-10 Wrist Stretch - 30 sec(Wrist mobility is vital for pull-ups.)
Activation Set:
2 rounds- 5-10 Wall Ball Shot (Light)(Use lighter wall balls to warm up the movement.)
- 30-50 Jump Rope (Singles)(Focus on technique; if fatigue appears, use singles.)
- 5-10 Push-Up (Knees)(Prepare your upper body for push-ups.)
Scaling Options
Intermediate
Reduce weights and volumes slightly for better pacing.
- 1
wall ball shot
Wall Balls with lighter weight.
Weight: 16/10 lbs (7.25/4.5 kg)
- 2
double under
Single-unders.
- 3
push up
Incline Push-Ups.
- 4
pull up
Banded Pull-Ups.
Scaled
Utilize significantly lighter weights and body position modifications.
- 1
wall ball shot
Using very light wall balls.
Weight: 10/8 lbs (4.5/3.5 kg)
- 2
double under
10-20 single unders.
- 3
push up
Knee Push-Ups or wall push-ups.
- 4
pull up
Ring Rows.