For TimeMetconBenchmark25:00
Stone
4 Rounds
Monostructural
Weightlifting
Solo
Workout Details
For Time
25:00
4 Rounds for Time:
400 mRow
12Weighted Alternating Lunge
25 mSled Push
25 mSled Pull
Time Cap: 25 minutes
Coaching Tips
Strategy
- 1Maintain a steady pace on the rower to conserve energy for the lunges and sled movements.
- 2Consider breaking the weighted lunges into smaller sets if form starts to break down; for example, 6 lunges per leg before resting.
- 3For the sled push and pull, focus on using your legs rather than your back to power through each movement; it will help minimize fatigue and risk of injury.
- 4On the sled, drive through your heels, and keep your shoulders forward to maintain proper mechanics and efficiency during the pushes and pulls.
- 5Transitions between movements should be swift to save time; practice quick switches between the rower, sled, and lunges.
Safety Considerations
Technical Focus
Maintain upright chest position during lunges and sled movements to prevent lower back strain.
Recommended Warm-Up
General Warm-Up:
- 2 min easy Row(Use this time to gradually increase your heart rate.)
Mobility Work:
- 30 sec per side Hip Flexor Stretch - 30 sec(Focus on stretching the front of your hips.)
- 30 sec per side Lunge Stretch - 30 sec(Open up the hips and legs.)
- 30 sec per arm Shoulder Stretch - 30 sec(Maintain shoulder mobility for pushing movements.)
Activation Sets: 2 Rounds of:
2 rounds- 5 per leg Light Lunges(Focus on form over weight.)
- 10 m Sled Drags (Light Weight)(Use a light weight to warm up the movement.)
- 10 m Sled Pushes (Light Weight)(Focus on driving through your heels.)
Scaling Options
Intermediate
Reduce weight or volume to better manage fatigue and form.
- 1
weighted alternating lunge
Use lighter weights for lunges.
Weight: 35/25 lbs (16/11 kg)
- 2
sled push
Push a lighter sled.
Weight: 100/75 lbs (45/34 kg)
- 3
sled pull
Pull a lighter sled.
Weight: 100/75 lbs (45/34 kg)
Scaled
Reduce weights and distances to accommodate fitness levels.
- 1
weighted alternating lunge
Use bodyweight lunges.
Weight: 20/15 lbs (9/7 kg)
- 2
sled push
Push a very light sled.
Weight: 75/50 lbs (34/23 kg)
- 3
sled pull
Pull a very light sled.
Weight: 75/50 lbs (34/23 kg)