For TimeMetconBenchmark40:00
Jerry
Monostructural
Solo
Workout Details
For Time
40:00
For Time:
1609 mRun
2000 mRow
1609 mRun
Coaching Tips
Strategy
- 1Maintain a steady pace during the runs to avoid burning out early.
- 2Focus on efficient rowing technique to maximize distance covered with minimal effort.
- 3Keep transitions quick: a short mental reset can significantly save time between movements.
- 4Consider splitting the distance of the second run into half: 800 meters to gather energy for the final stretch.
- 5Hydrate well but avoid heavy drinking right before running to prevent discomfort.
Safety Considerations
Technical Focus
Pay attention to running form and breathing during transitions.
Recommended Warm-Up
General Warm-Up:
- 5 min easy Row - 5 min easy(Start at low intensity to loosen up.)
Mobility:
- 10 per side Hip Flexor Stretch - 30 sec
- 10 per side Hamstring Stretch - 30 sec
- 10 per side Calf Stretch - 30 sec
Activation:
2 rounds- 200 m Run (Light Jog) - 30 sec(Focus on form and breathing.)
- 500 m Row (Light) - 2 min(Aim for a consistent, moderate pace.)
Scaling Options
Intermediate
Reduce distance for runs and rows.
- 1
runs
Reduce each run to 800m
- 2
rows
Reduce rowing distance to 1500m
Scaled
Significantly reduce distances for runs and rows.
- 1
runs
Reduce each run to 400m
- 2
rows
Reduce rowing distance to 1000m