For TimeHybridBenchmark
Games 9.4
Monostructural
Weightlifting
Solo
Workout Details
For Time
For Time:
500 mRow
Stake Pound to the Ground
4 foot for men, 3 foot for women.
500 mRow
Coaching Tips
Strategy
- 1Start the first row at a steady pace, aiming to finish strong in the final 500m row.
- 2Focus on the technique during the stake pound; it's better to maintain form than to rush.
- 3Consider breaking the stake pound into intervals, focusing on a few good reps before resting, especially if fatigue sets in.
- 4Transition quickly between rows and stake pounds to keep your heart rate up and maintain intensity.
Safety Considerations
Technical Focus
Maintain good posture while rowing and ensure full extension during the stake pound.
Recommended Warm-Up
General Warm-Up:
- 500m Rowing - 2 min easy(Use easy pacing to warm up.)
Mobility:
- 5-10 Hip Flexor Stretch - 30 sec each side
- 5-10 Shoulder Stretch - 30 sec each side
- 5-10 Torso Twist - 30 sec
Activation:
2 rounds- 10 Slow Rows - 10 sec(Focus on technique.)
- 10 Bodyweight Stake Pounds - 15 sec(Emphasize form and range of motion.)
Scaling Options
Intermediate
Reduce distances and ask for shorter rows or slight height modification in stake pounds.
- 1
rows
Reduce row distance to 350m
- 2
stake pound to the ground
Reduce height to 3/2 foot
Scaled
Further reduce distances and modify stake pounds to accommodate those with less experience.
- 1
rows
Reduce row distance to 250m
- 2
stake pound to the ground
Modify to standing torso twists for engagement