For TimeMetconBenchmark15:00
2007
Monostructural
Gymnastics
Weightlifting
Solo
Workout Details
For Time
15:00
For Time:
1000 mRow
Then, 5 rounds of:
25Pull-Up
7Push Jerk
↳ 135/85 lbs (61/39 kg)
Coaching Tips
Strategy
- 1Pace the rowing, aiming for a consistent stroke rate rather than sprinting early on.
- 2Split the pull-ups into manageable sets to avoid excessive fatigue, especially as the reps accumulate over the 5 rounds.
- 3Focus on good form for push jerks. Utilize the leg drive effectively to reduce shoulder fatigue and prevent injury.
- 4Plan transitions between movements ahead of time for efficiency and to minimize downtime.
- 5Use the rower as a recovery tool to set up for the challenging pull-ups that follow.
Safety Considerations
Technical Focus
Ensure full range of motion on pull-ups to prevent shoulder strain.
Recommended Warm-Up
General Warm-Up:
- 2 min easy Row - 2 min(Maintain a light effort to get the blood flowing.)
Mobility:
- 10-15 Shoulder Dislocates(Focus on shoulder mobility.)
- 30 sec each side Hip Flexor Stretch(Open up the hips for better movement in push jerks.)
- 30 sec each side Wrist Mobility(Prepare wrists for loading during push jerks.)
Activation:
3 rounds- 5-10 Pull-Ups(Practice form and grip.)
- 5 Push Jerk (Light Weight)(Focus on technique and smooth transitions.)
Scaling Options
Intermediate
Reduce weight and/or reps to accommodate fitness level.
- 1
pull up
Banded Pull-Ups
- 2
push jerk
Reduce barbell weight by ~20%.
Weight: 108/68 lbs (49/31 kg)
Scaled
Reduce weight and/or use alternative movements to maintain intensity.
- 1
pull up
Ring Rows
- 2
push jerk
Reduce barbell weight by ~40%.
Weight: 81/53 lbs (37/24 kg)