For TimeMetconCardioBenchmark
Cardio Complex
Monostructural
Gymnastics
Solo
Workout Details
For Time
For Time
1000 mRow
1609 mAssault Air Bike
200Single-Under
200 Single-Unders
750 mRow
1287 mAssault Air Bike
150Single-Under
150 Single-Unders
500 mRow
965 mAssault Air Bike
100Single-Under
100 Single-Unders
250 mRow
643 mAssault Air Bike
50Single-Under
50 Single-Unders
Coaching Tips
Strategy
- 1Pace yourself on the longer distances, especially on the row and bike; start strong but consider your energy for the following rounds.
- 2Aim to break the Single-Unders into manageable sets if you struggle to maintain unbroken sets, possibly 50-100 at a time.
- 3Transition quickly between movements, setting up your next station while finishing the previous one to save time.
- 4Focus on keeping a steady and efficient cadence on the bike while maintaining a strong pull pattern on the row.
- 5Watch your form, especially on the row; avoid leaning too far back or forward to prevent injury.
Safety Considerations
Technical Focus
Maintain a neutral spine on the row and keep a tight core during the bike for optimal performance.
Recommended Warm-Up
General Warm-Up:
- Row - 2 min easy
Mobility Work:
- Hip Flexor Stretch - 30 sec each leg
- Cat-Cow Stretch - 1 min
- 10-15 Shoulder Dislocates
Activation Set:
2 rounds- 10 Air Squats
- 20 Jumping Jacks
- 5-10 Push-Ups(Focus on form.)
Scaling Options
Intermediate
Reduce distances by 20%.
- 1
row
1000m → 800m
- 2
assault air bike
1 mile → ~0.8 miles
- 3
single under
200 → 160 reps
Scaled
Reduce distances by 40%.
- 1
row
1000m → 600m
- 2
assault air bike
1 mile → ~0.6 miles
- 3
single under
200 → 120 reps