For TimeMetconBenchmark
Sgt. Michael Smith
Monostructural
Gymnastics
Weightlifting
Solo
Workout Details
For Time
For Time:
1960 mRow
10 Rounds of:
8Wall Ball Shot
↳ 20/14 lbs (9/6 kg)
27Double-Under
7Push-Up
7Pull-Up
Then:
2016 mRun
Coaching Tips
Strategy
- 1Pace yourself on the row, aiming for a consistent split time.
- 2For the Wall Balls, focus on maintaining a steady rhythm; consider breaking after 4 reps to maintain form.
- 3Keep double-unders unbroken if possible, but if you trip, take a short breath and reset before starting again.
- 4Push-Ups should be done with a steady tempo; consider doing them in sets of 3-4 with a short rest to maintain quality.
- 5Be careful with the Pull-Ups, aim for controlled movements to avoid muscle fatigue as you progress through rounds.
- 6On the run, settle into a steady pace, and use this time to recover mentally for the final push.
Safety Considerations
Technical Focus
Monitor for overextension during Wall Ball Shots and ensure proper range of motion on Pull-Ups.
Recommended Warm-Up
General Warm-Up:
- 3 min easy Row - 3 min(Keep low intensity to prepare your body.)
Mobility Work:
- 30 sec each side Hip Flexor Stretch - 30 sec
- 10-15 reps Shoulder Dislocates
- 30 sec Wall Squat Hold(Focus on maintaining an upright torso.)
Activation:
2 rounds- 5 Wall Ball Shot(Use a lighter ball if necessary.)
- 5-10 Push-Up(Focus on strict form.)
- 10 Double-Under(Quick bursts to engage the calves.)
Scaling Options
Intermediate
Reduce Wall Ball weight and volume as needed, add band assistance for Pull-Ups.
- 1
wall ball shot
Use lighter Wall Ball.
Weight: 16/10 lbs (7.3/4.5 kg)
- 2
pull up
Banded Pull-Ups.
Scaled
Significantly reduce Wall Ball weight and volume as necessary
- 1
wall ball shot
Use a very light ball.
Weight: 10/6 lbs (4.5/2.7 kg)
- 2
pull up
Ring Rows.
- 3
double under
Single-Unders.