OtherMetconBenchmark
OPEX Lactic Test
3 Rounds
Monostructural
Weightlifting
Gymnastics
Solo
Workout Details
Other
3 Rounds at Max Effort:
250 mRow
10Kettlebell Swings
↳ 70/56 lbs (32/25 kg)
10Burpees
10Kettlebell Swings
↳ 70/56 lbs (32/25 kg)
10Burpees
10Kettlebell Swings
↳ 70/56 lbs (32/25 kg)
250 mRow
12 minRest
Coaching Tips
Strategy
- 1Pace yourself during the rowing; focus on smooth strokes to conserve energy.
- 2Keep Kettlebell swings unbroken when possible, but choose a challenging weight you can manage.
- 3For Burpees, minimize transitions by landing your feet close together when resetting after the jump.
- 4During rest periods, focus on deep breathing to recover.
- 5Use the rests wisely; minimize moving around to maximize recovery time.
Safety Considerations
Technical Focus
Ensure proper rowing technique to avoid lower back strain.
Recommended Warm-Up
General Warm-Up:
- 500m Row - 2 min(Row at a moderate pace.)
Mobility Work:
- 5 per side Hip Flexor Stretch - 30 sec(Focus on hips and quads.)
- 5 per side Shoulder Stretch - 30 sec(Open up the shoulders.)
- 5 per side Spinal Rotation Stretch - 30 sec(Engage your core.)
Activation:
2 rounds- 5 Kettlebell Swings(Use a light kettlebell.)
- 5 Burpees(Focus on form and rhythm.)
- 250m Row(Row at a moderate pace.)
Scaling Options
Intermediate
Reduce kettlebell weight and row distance.
- 1
kettlebell swings
Reduce weight
Weight: 56/44 lbs (25/20 kg)
- 2
row
Adjust to 200m
- 3
burpees
Reduce volume to 8 per round
Scaled
Reduce weight, distance, and reps.
- 1
kettlebell swings
Reduce weight
Weight: 40/30 lbs (18/14 kg)
- 2
row
Adjust to 150m
- 3
burpees
Reduce volume to 5 per round