For TimeMetconBenchmark25:00
Calata
Monostructural
Weightlifting
Gymnastics
Solo
Target Effort:
RPE 8/10
Workout Details
For Time
25:00
6 rounds
- 1Row440 m
- 2Clean & Jerk3 reps
135/95 lbs (61/43 kg)
- 3Burpee16 reps
- 4Sit-Up22 reps
- 5Jump Rope35 reps
Note: Buy-Out: 1 mile Run
Coaching Tips
Strategy
- 1Maintain a steady pace on the row to conserve energy for cleans.
- 2Focus on form during Clean-and-Jerk to avoid injury due to weight.
- 3Break up Burpees into manageable sets to maintain intensity.
- 4Use efficient jumping techniques during Jump Ropes to conserve strength.
Safety Considerations
Standard safety precautions apply. Focus on maintaining proper form throughout the workout.
Recommended Warm-Up
General Cardio
- 3 min Row - 3 min(easy pace)
Mobility
- 30s each side Hip Flexor Stretch
- 10 Shoulder Pass-Throughs
- 10 each direction Wrist Circles
Activation
2 rounds- Good Morning
- Inchworm
- Air Squat
Scaling Options
Intermediate
Lighter weights and row distances.
- 1
clean and jerk
Reduce weight and reps
Weight: 115/75 lbs (52/34 kg)
- 2
rowing machine
Row 300 meters
Scaled
Significantly lighter weights and bodyweight movements.
- 1
clean and jerk
Use lighter weight
Weight: 95/65 lbs (43/29 kg)
- 2
rowing machine
Row 200 meters