OtherMetconWeightliftingBenchmark12:00
Swole-Tel
Weightlifting
Gymnastics
Solo
Workout Details
Other
12:00
Four Parts in 12 Minutes:
Part 1: EMOM for 3 minutes:
15Dumbbell Rows
↳ 60/60 lbs (27/27 kg)
10Push-Up
Part 2: EMOM for 3 minutes:
10Dumbbell Rows
↳ 80/80 lbs (36/36 kg)
10Push-Up
Part 3: EMOM for 3 minutes:
5Dumbbell Rows
↳ 90/90 lbs (41/41 kg)
10Push-Up
Part 4: AMRAP in 3 minutes:
Dumbbell Rows
↳ 60/60 lbs (27/27 kg)
Coaching Tips
Strategy
- 1Pace yourself during the EMOM sections to manage fatigue for the last part.
- 2Focus on maintaining a steady tempo for the Push-Ups to keep form sharp throughout.
- 3Consider breaking up the Dumbbell Rows into short sets during each EMOM to maintain quality of movement.
- 4In Part 4, aim to keep motor control for consistent repetitions instead of rushing through the AMRAP.
- 5Use a steady breathing pattern to help manage effort and avoid burnout.
Safety Considerations
Technical Focus
Ensure proper back alignment to avoid strain during rows.
Recommended Warm-Up
General Warm-Up: 2-3 min Easy Rowing or Bike
- Rowing - 2 min(Keep it light and easy.)
Mobility: 2-3 min
- 5-10 Shoulder Stretch(Focus on loosening the shoulders.)
- 5-10 Cat-Cow Stretches(Open up the spine.)
- 5-10 Wrist Flexor Stretch(Prepare wrists for movements.)
Activation: 3-4 min
2 rounds- 5-10 Push-Up(Focus on form.)
- 5-10 Dumbbell Rows (Light Weight)(Light weight to activate back muscles.)
Scaling Options
Intermediate
Decrease weight and/or rep range for rows
- 1
dumbbell rows
Reduce to 12 rows for Part 1, 8 for Part 2, and 4 for Part 3.
Weight: 50/50 lbs (22.7/22.7 kg)
- 2
push up
Knee Push-Ups instead of standard.
Scaled
Decrease weight significantly and modify movements
- 1
dumbbell rows
Reduce to 8 rows for Part 1, 6 for Part 2, and 3 for Part 3.
Weight: 30/30 lbs (13.6/13.6 kg)
- 2
push up
Wall Push-Ups or Elevated Push-Ups.