For TimeMetconBenchmark
Small
3 Rounds
Monostructural
Gymnastics
Solo
Workout Details
For Time
3 Rounds For Time:
1 kmRow
50Burpee
50Box Jump
24/20 in
800 mRun
Coaching Tips
Strategy
- 1Pace yourself on the row to maintain endurance for burpees and jumps.
- 2Break the burpees into smaller sets (e.g., 10-15) to prevent fatigue.
- 3Practice quick transitions between movements—reduce downtime.
- 4Focus on landing softly with knees slightly bent on box jumps to reduce impact.
- 5Maintain a steady but strong pace during the run to finish strong.
Safety Considerations
Technical Focus
Maintain a neutral spine during burpees and ensure proper landing technique on box jumps.
Recommended Warm-Up
General Warm-Up:
- 500 m Row(Easy pace.)
Mobility:
- 30 sec Hip Flexor Stretch
- 10 Shoulder Dislocates(Use a resistance band.)
- 30 sec Ankle Circles
Activation:
2 rounds- 5 Burpee
- 5 Box Jump
- 200 m Easy Run(Focus on form.)
Scaling Options
Intermediate
Reduce rowing distance and adjust box height.
- 1
row
Row 800 m
- 2
burpee
Burpee
- 3
box jump
Box Jump (lower height)
- 4
run
Run 600 m
Scaled
Further reduce rowing distance and box height.
- 1
row
Row 500 m
- 2
burpee
Burpee (step back)
- 3
box jump
Box Step-ups
- 4
run
Run 400 m