For TimeMetconBenchmark55:00
Lennon
Monostructural
Gymnastics
Solo
Workout Details
For Time
55:00
For Time:
5 Rounds of:
1000 mRun
25Push-Up
Rest 5 Minutes
Then, 4 Rounds of:
500 mRow
Rest 1 Minute
Time Cap: 55 minutes
Coaching Tips
Strategy
- 1Pace the 1,000 meter runs to ensure you can maintain energy for the Push-Ups and subsequent rounds.
- 2Consider breaking the 25 Push-Ups into smaller sets (e.g., 10-10-5) to avoid muscle fatigue early.
- 3During the 4 rounds of 500 meter rows, focus on maintaining consistent stroke rate and form rather than going all out.
- 4Use rest periods wisely; the 5 minutes after the first part allows for significant recovery—stay hydrated!
- 5Keep transitions quick, especially between Rest and Row segments.
Safety Considerations
Technical Focus
Maintain proper form during runs and rows to avoid injury.
Recommended Warm-Up
Warm-Up Run:
- 400m Easy Run - 2 min easy(Focus on breathing and technique.)
- 300m Light Row - 1 min easy(Gradually increase intensity.)
Mobility Stretches:
- Hamstring Stretch - 30 sec each side
- Shoulder Stretch - 30 sec each side
- Hip Flexor Stretch - 30 sec each side
Activation Mini-WOD:
2 rounds- 10 Push-Ups(Focus on form.)
- 250m Rowing(Increase pace progressively.)
Scaling Options
Intermediate
Reduce row distances and adjust push-up reps accordingly.
- 1
run
Same distance for the row but at about 80% effort/resistance.
- 2
push up
Knee Push-Ups instead of standard.
- 3
row
500m Row becomes 400m.
Scaled
Significantly reduce distances and use alternatives as needed.
- 1
run
Reduced to 800m.
- 2
push up
Banded Push-Ups or incline push-ups.
- 3
row
Row distance reduced to 250m.