For TimeMetconBenchmark25:00
Simmons
Monostructural
Weightlifting
Gymnastics
Solo
Workout Details
For Time
25:00
For Time:
800 mRow
35Back Squat
35Push-Up
35Deadlift
800 mRow
Coaching Tips
Strategy
- 1Maintain a steady pace during the rowing segments to avoid overexertion on the squats and deadlifts.
- 2Break the sets of squats, push-ups, and deadlifts into smaller sets if needed to avoid fatigue (e.g., sets of 10).
- 3Focus on breathing and maintaining form, especially in the latter part of the workout as fatigue sets in.
- 4Utilize rest strategically between movements to recover adequately without losing momentum.
- 5Transition quickly between rows and strength movements to keep your heart rate elevated.
Safety Considerations
Technical Focus
Ensure proper form during squats and deadlifts to prevent lower back injury.
Recommended Warm-Up
General Warm-Up:
- Row - 2-3 min(Light rowing to raise heart rate.)
Mobility Warm-Up:
- 10-15 Bodyweight Squats(Focus on hip and ankle mobility.)
- 10 Cat-Cow Stretch(Dynamic stretch for spine and core.)
- 10 Shoulder Dislocates with PVC Pipe(Warm-up shoulders for push-ups.)
Activation:
2 rounds- 8-10 Back Squats (PVC or Light Weight)(Focus on form and depth.)
- 5-8 Push-Ups (Knees if needed)(Ensure full range of motion.)
- 5-8 Deadlifts (Light Weight)(Practice form and grip.)
Scaling Options
Intermediate
Reduce 20% weight on back squats and deadlifts, or use lighter modifications on push-ups.
- 1
back squat
Weight: 140/100 lbs (63/45 kg)
- 2
push up
Kneeling Push-Ups
- 3
deadlift
Weight: 180/120 lbs (82/54 kg)
Scaled
Reduce 40% weight on back squats and deadlifts, and perform push-ups with hands elevated.
- 1
back squat
Weight: 100/60 lbs (45/27 kg)
- 2
push up
Incline Push-Ups
- 3
deadlift
Weight: 120/80 lbs (54/36 kg)