For TimeMetconBenchmark
San Fran Crippler
Weightlifting
Monostructural
Solo
Workout Details
For Time
For Time:
30Back Squat
Bodyweight
1000 mRow
Coaching Tips
Strategy
- 1Consider breaking the back squats into sets (e.g., 15-15 or 10-10) to manage fatigue.
- 2For the rowing portion, maintain a consistent pace while focusing on strong pulls to prevent burning out early.
- 3Ensure proper posture on the rower to optimize your pull and reduce back strain.
- 4Stay hydrated and manage your breathing throughout both movements to maintain endurance.
Safety Considerations
Technical Focus
Ensure knees track over toes during back squats.
Recommended Warm-Up
General Warm-Up:
- Row - 2 min easy
Mobility Work:
- 5-10 Goblet Squat Stretch(Focus on warming up hips and ankle mobility.)
- 5-10 Rowing Shoulder Stretch(Open up shoulders for efficient rowing.)
Activation Set:
2 rounds- 10 Air Squats(Focus on form and depth.)
- 15 Rower Drills(Light rowing to get the muscles firing.)
Scaling Options
Intermediate
Reduce the rowing distance to 750m.
- 1
back squat
- 2
row
750m Row
Scaled
Reduce the back squats to 20 reps and rowing to 500m.
- 1
back squat
20 Bodyweight Squats
- 2
row
500m Row