For TimeMetconBenchmark
The Hopper
Monostructural
Gymnastics
Weightlifting
Solo
Workout Details
For Time
For Time:
1000 mRow
Then, 5 Rounds of:
25Pull-Ups
7Push Jerks
↳ 135/85 lbs (61/39 kg)
Coaching Tips
Strategy
- 1Start conservatively on the row; maintain a steady pace throughout to avoid burnout.
- 2Break up the Pull-Ups into manageable sets to maintain form; consider sets of 5 if needed.
- 3For the Push Jerks, ensure you are using good leg drive to help lift the bar; prioritize form over speed.
- 4Transition quickly between movements to keep heart rate up; every second counts!
- 5Keep the barbell close to your body during the Push Jerks to maximize efficiency and reduce strain.
Safety Considerations
Technical Focus
Watch for pulling too early in the row leading to back strain.
Recommended Warm-Up
General Warm-Up:
- Easy Row - 2 min(Light and steady pace)
Mobility:
- 10 Shoulder Stretch(Focus on relaxing the shoulders.)
- 10 each leg Hip Flexor Stretch(Open up the hips before rowing.)
- 10 Wrist Rolls(Loosen up the wrists before Pull-Ups.)
Activation:
2 rounds- 3 3 Push Jerks (45/30 lbs)(Lightweight to focus on form.)
- 5 5 Pull-Ups (assisted as needed)(Warm up the upper body.)
- 5 5 Barbell Rows (45 lbs)(Engage your back and arms.)
Scaling Options
Intermediate
Reduce weight and intensity for all movements.
- 1
pull ups
Banded Pull-Ups
- 2
push jerks
Weight: 105/65 lbs (47.6/29.5 kg)
Scaled
Further reduce weight and modify Pull-Ups.
- 1
pull ups
Ring Rows
- 2
push jerks
Weight: 85/45 lbs (38.6/20.4 kg)