For TimeMetconBenchmark
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4 Rounds
Monostructural
Gymnastics
Weightlifting
Solo
Workout Details
For Time
4 Rounds for Time:
20 calRow
15 mHandstand Walk
10Shoulder-to-Overheads
↳ 165/110 lbs (75/50 kg)
Coaching Tips
Strategy
- 1Pace the Rowing to maintain a consistent effort throughout; consider lower output per round if needed.
- 2During the Handstand Walk, focus on keeping the body straight and engage the core for balance.
- 3Break the Shoulder-to-Overheads into manageable sets, if needed, such as 5-5 to prevent fatigue.
- 4Transition quickly between movements to maximize time efficiency; set up equipment ahead of time to avoid delays.
- 5Keep a steady breathing pattern; don’t hold your breath during the transitions.”],
Safety Considerations
Technical Focus
Ensure straight body alignment during the Handstand Walk to prevent falls and shoulder strain.
Recommended Warm-Up
General Warm-Up:
- 2 min easy Row - 2 min easy(Keep a steady pace for warm-up.)
- 30 unbroken Jump Rope - 30 sec(Focus on quick feet.)
Scaling Options
Intermediate
Reduce weights and distances to match capability, focusing on maintaining intensity.
- 1
rows
Decrease calories to 15/12.
Weight: 135/85 lbs (61/39 kg)
- 2
handstand walks
Reduce distance to 10 meters.
- 3
shoulder to overheads
Lower weight according to ability.
Weight: 135/85 lbs (61/39 kg)
Scaled
Significantly lessen intensity for safety and technique; movements should remain challenging.
- 1
rows
Change to moderate-intensity shuttle runs.
- 2
handstand walks
Perform 10 meter bear crawls instead.
- 3
shoulder to overheads
Use lighter weights or dumbbells.
Weight: 75/45 lbs (34/20 kg)