For TimeMetconBenchmark
Panic Breathing
500-400-300-200-100
Monostructural
Weightlifting
Partner
Workout Details
For Time
For Time (with a Partner):
500-400-300-200-100 meter Row (each)
1 holdKettlebell Hold
↳ 53/35 lbs (24/16 kg)
5 Burpee penalty for each drop of kettlebells
Coaching Tips
Strategy
- 1Pace your rower effort to avoid burning out early; aim for consistent speed throughout each round.
- 2Complete the kettlebell holds without dropping—micro-rest by shifting your grip if needed to maintain form.
- 3Incorporate transitions efficiently; coordinate with your partner to maximize time spent working and minimize downtime.
- 4Ensure that you are squared up and maintain a strong core during kettlebell holds to avoid fatigue.
- 5Use the burpee penalty as an opportunity to maintain intensity and focus; they can be performed quickly.
Safety Considerations
Technical Focus
Maintain proper form on the rower to avoid back strain; keep kettlebells close to the body during holds.
Recommended Warm-Up
General Warm-Up:
- 500 meters Rowing(Moderate pace to warm up.)
Mobility:
- 5 per side Shoulder Stretch - 30 seconds(Focus on shoulder and upper back.)
- 5 per side Hip Flexor Stretch - 30 seconds(Open up hips for rowing.)
Activation:
2 rounds- 20 seconds Kettlebell Hold (light)(Use lighter kettlebells for activation.)
- 5 Burpees (slow pace)(Focus on form; do not rush.)
Scaling Options
Intermediate
Reduce kettlebell weight and distance on rows by approximately 20%.
- 1
kettlebell hold
Reduce weight of kettlebell to 2x40/25 lbs.
Weight: 40/25 lbs (18/11 kg)
- 2
rows
Row 400-300-200-100 meters instead.
Scaled
Significantly reduce weight and rowing distance by approximately 40%.
- 1
kettlebell hold
Reduce weight of kettlebell to 2x30/20 lbs.
Weight: 30/20 lbs (14/9 kg)
- 2
rows
Row 300-200-100-50 meters instead.