For TimeMetconBenchmark40:00
Small
Monostructural
Gymnastics
Solo
Workout Details
For Time
40:00
3 Rounds For Time:
1000 mRow
50Burpee
50Box Jump
800 mRun
Coaching Tips
Strategy
- 1Start the row at a sustainable pace to avoid fatigue; aim for a consistent stroke rate.
- 2Try to break the burpees into manageable sets. For example, aim for 5 sets of 10 or 4 sets of 12.
- 3For box jumps, maintain a steady cadence and focus on soft landings to reduce impact.
- 4During the run, control your breathing and maintain a steady rhythm to conserve energy for the final round.
- 5Take micro-rests if needed between burpees and box jumps; avoid hitting the wall.
Safety Considerations
Technical Focus
Ensure proper landing mechanics on box jumps to prevent knee injuries.
Recommended Warm-Up
General Warm-Up:
- Rowing - 3 min easy(Maintain a light pace.)
Mobility:
- Hip Flexor Stretch - 1 min each side
- Shoulder Mobility - 1 min(Focus on arm circles.)
- Ankle Mobility - 1 min(Gently stretch through calf muscles.)
Activation:
2 rounds- 5-10 Light Burpees(Focus on form and smooth transitions.)
- : 5 per leg Box Step-Ups(Engage your core and maintain posture.)
- Easy Jog - 1 min(Prepare for the run.)
Scaling Options
Intermediate
Reduce overall distance slightly and simplify movements.
- 1
row
750m Row
- 2
burpee
40 Burpees
- 3
box jump
40 Box Jumps (lower height)
- 4
run
600m Run
Scaled
Significantly reduce distances and modify movements for accessibility.
- 1
row
500m Row
- 2
burpee
30 Burpees (option for no jump)
- 3
box jump
30 Box Step-ups (same height)
- 4
run
400m Run