For TimeMetconBenchmark60:00
Jackson
5 Rounds
Monostructural
Gymnastics
Solo
Workout Details
For Time
60:00
5 Rounds for Time:
1000 mRun
1000 mRow
30Wall Ball Shot
↳ 20/14 lbs (9/6 kg)
Time Cap: 60 minutes
Coaching Tips
Strategy
- 1Break up the Wall Ball Shots into manageable sets if needed (e.g., 10-10-10) to maintain form and prevent burnout.
- 2Keep a steady pace on the run; avoid sprinting at the beginning to save energy for later.
- 3Use the transition to catch your breath and hydrate between movements, especially transitioning from run to row.
- 4On the rower, focus on consistent strokes rather than sprinting, keeping a steady pace for endurance.
- 5Monitor recovery after each round; allow adequate rest to maintain performance across all 5 rounds.
Safety Considerations
Technical Focus
Ensure proper breathing and pacing during long runs to prevent early fatigue.
Recommended Warm-Up
General Warm-Up:
- 400m Easy Run - 2 min(At a slow, comfortable pace.)
Mobility Work:
- 30 seconds each leg Hip Flexor Stretch - 30 sec(Focus on stretching hip flexors.)
- 10-15 Shoulder Dislocates - 30 sec(Using a band or PVC pipe for shoulder mobility.)
- 30 seconds Squat Stretch - 30 sec(Hold at the bottom of a squat.)
Activation WOD:
2 rounds- 1 min Jogging In Place - 1 min(Mimic a running pace.)
- 10 Wall Ball Shots (Light) - 1 min(Use a lighter ball to focus on form.)
- 500m Row (Easy Pace) - 2 min(Paddle at a relaxed pace to warm up the muscles.)
Scaling Options
Intermediate
Perform movements with reduced weights and distances for improved form and confidence.
- 1
run
Maintain the 1,000m distance.
- 2
row
Maintain the 1,000m distance.
- 3
wall ball shot
Use 16/10 lb wall ball.
Weight: 16/10 lbs (7.3/4.5 kg)
Scaled
Reduce distances and weights significantly to maintain workout intensity.
- 1
run
Run 800m instead of 1,000m.
- 2
row
Row 800m instead of 1,000m.
- 3
wall ball shot
Use 10/6 lb wall ball.
Weight: 10/6 lbs (4.5/2.7 kg)