For TimeMetconBenchmark
Hamilton
3 Rounds
Monostructural
Gymnastics
Solo
Workout Details
For Time
3 Rounds For Time:
1000 mRow
50Push-Up
1000 mRun
50Pull-Up
Coaching Tips
Strategy
- 1Start strong on the row to get a good pace, remember to breathe and keep a steady stroke rate.
- 2Break up the push-ups into manageable sets to avoid failure; consider sets of 10 or 15 with short rests.
- 3During the run, focus on maintaining a consistent pace; don’t start too fast to avoid burnout later.
- 4Use kipping or banded pull-ups if needed to maintain speed and form.
- 5Transition quickly between movements to save time; keep water and chalk close.
Safety Considerations
Technical Focus
Ensure proper form especially during push-ups and pull-ups to prevent shoulder strain.
Recommended Warm-Up
General Warm-Up:
- 500 Row (easy pace) - 2-3 min(Focus on technique.)
Mobility:
- 5 each side Shoulder Stretch - 30 sec(To open up the shoulders.)
- 5 each side Hip Flexor Stretch - 30 sec(To prepare for running.)
- 5 each side Wrist Flexor Stretch - 30 sec(To help with push-ups and pull-ups.)
Activation:
2 rounds- 5-10 Push-Up (knee variations if needed) - 1 min(Focus on form.)
- 5-10 Jumping Pull-Ups (or banded) - 1 min(To activate the pulling muscles.)
- 10 Air Squats - 1 min(To warm up leg muscles for running.)
Scaling Options
Intermediate
Reduce weight and volume slightly for the pull-ups and push-ups.
- 1
push up
Push-Ups to Knee Push-Ups
- 2
pull up
Banded Pull-Ups
Scaled
Significantly reduce volume for pull-ups and push-ups, and maintain form.
- 1
push up
Push-Ups to Box Push-Ups
- 2
pull up
Ring Rows