For TimeMetconBenchmark30:00
Semifinals 21.5
Monostructural
Gymnastics
Solo
Workout Details
For Time
30:00
For Time
2000 mRow
60 mHandstand Walk
5Legless Rope Climb
1000 mRow
40 mHandstand Walk
4Legless Rope Climb
500 mRow
20 mHandstand Walk
3Legless Rope Climb
Coaching Tips
Strategy
- 1Pace your rowing segments; start strong but maintain intensity throughout the WOD.
- 2Break the handstand walks into shorter segments if necessary to avoid fatigue.
- 3For the rope climbs, ensure a strong start with legs driving up; consider transitioning to a more efficient climb if struggling.
- 4Use controlled breathing throughout the workout to manage heart rate, especially during transitions.
- 5Transition quickly between movements to capitalize on momentum.
Safety Considerations
Technical Focus
Maintain a neutral spine during rows and handstand walks to avoid injury.
Recommended Warm-Up
General Warm-Up:
- 3 min easy Row - 2-3 min(Set a comfortable pace.)
Mobility Work:
- 5 per side Shoulder Stretch - 30 sec(Focus on shoulder mobility.)
- 5 per side Hip Flexor Stretch - 30 sec(Open up the hips.)
- 5 per side Wrist Flexor Stretch - 30 sec(Prepare the wrists for weight-bearing moves.)
Activation Movements:
2 rounds- 30 Jumping Jacks - 30 sec(Get the heart rate up.)
- 10 Push-Ups - 1 min(Light activation for the upper body.)
- 5 Scapular Pull-Ups - 30 sec(Engage the back before the rope climbs.)
Scaling Options
Intermediate
Lower the intensity and difficulty of movements while still maintaining challenge.
- 1
row
Reduce rowing distance by ~20%
- 2
handstand walk
Use wall walks instead of handstand walks.
- 3
legless rope climb
Perform regular rope climbs with legs.
Scaled
Simplify movements to focus on technique and safety while maintaining inclusivity.
- 1
row
Reduce rowing distance by ~40%
- 2
handstand walk
Perform shoulder taps instead of handstand walks.
- 3
legless rope climb
Replace with banded assisted rope climbs.