For TimeMetconBenchmark
I Plank, You Plank
Monostructural
Weightlifting
Gymnastics
Partner
Workout Details
For Time
For Time (with a Partner):
5000 mRow
50Front Squat
60Box Jump
Coaching Tips
Strategy
- 1Start with a steady pace on the row to conserve energy for squats and jumps.
- 2Keep front squats unbroken if possible, focus on depth and form over speed.
- 3Plan your box jumps to avoid excessive fatigue; consider breaking them into sets of 10-15 if necessary.
- 4Communicate frequently with your partner to manage pacing and transitions.
- 5Consider switching the order of movements between partners to prevent excessive fatigue.
Safety Considerations
Technical Focus
Monitor for back rounding during squats and ensure proper landing mechanics on box jumps.
Recommended Warm-Up
General Cardio:
- 5 min easy Row - 5 min(Focus on a smooth and rhythmic row.)
Mobility Stretches:
- 30 sec each side Hip Flexor Stretch - 30 sec
- 10 Shoulder Dislocates - 30 sec(Use a band or PVC.)
- 30 sec each side Ankle Mobility Stretch - 30 sec
Activation Mini-WOD:
2 rounds- 10 Air Squats(Focus on form and depth.)
- 10 Jumping Jacks(Increase heart rate.)
- 5 Box Jumps(Focus on landing softly.)
Scaling Options
Intermediate
Reduce weights on front squats and modify box height.
- 1
front squat
Reduce weight by ~20%.
Weight: 135/95 lbs (61/43 kg)
- 2
box jump
Use a lower box height.
Scaled
Significantly reduce front squat weights and use step-ups instead of box jumps.
- 1
front squat
Reduce weight by ~40%.
Weight: 95/65 lbs (43/30 kg)
- 2
box jump
Replace with step-ups.