For TimeMetconBenchmark
Moose
Monostructural
Gymnastics
Weightlifting
Solo
Workout Details
For Time
For Time
1000 mRow
10 Rounds of:
7Bar Facing Burpee
3Thruster
↳ 95/65 lbs (43/29 kg)
Then:
1200 mRun
Coaching Tips
Strategy
- 1Pace yourself on the row; start steady and find a rhythm.
- 2Break the 10 rounds into manageable sets, consider performing 5 rounds at a time before a quick break.
- 3Focus on maintaining a steady breath during the burpees to help with recovery between movements.
- 4Keep the thrusters unbroken if possible, aiming to keep the bar close to your body and using your legs effectively.
- 5Transition quickly from the last burpee to the thrusters to minimize rest time.
Safety Considerations
Technical Focus
Ensure proper form in thrusters to avoid lower back strain.
Recommended Warm-Up
General Warm-Up:
- 2 min easy Row - 2 min easy(Light effort to warm up.)
Mobility Work:
- 30 sec each leg Hip Flexor Stretch - 30 sec
- 10 reps Shoulder Dislocates - null(Use a band or PVC.)
- 10 reps Air Squats - null(Focus on depth and shoulder activation.)
Activation:
2 rounds- 10 reps Med Ball Squats - null(Use your Med Ball.)
- 5 reps Burpees - null(Focus on speed and form.)
- 5 reps Thrusters (Light Weight) - null(Use light weight or a PVC pipe.)
Scaling Options
Intermediate
Reduce weight and reps
- 1
thruster
Reduce thruster weight by ~20%.
Weight: 75/55 lbs (34/25 kg)
Scaled
Reduce weight further and modify movements
- 1
thruster
Use lighter weights for thrusters and complete 5 rounds instead of 10.
Weight: 55/35 lbs (25/16 kg)
- 2
bar facing burpee
Modify to regular burpees if bar facing is too challenging.