For TimeMetconGymnasticsBenchmark
Games 9.4
Monostructural
Gymnastics
Solo
Workout Details
For Time
For Time:
500 mRow
1Stake Pound
4/3 foot height
500 mRow
Original WOD
For Time: 500m Row 4/3 foot Stake Pound to the Ground 500m Row
Coaching Tips
Strategy
- 1Maintain a steady pace on the row, aiming for consistent split times for the 500m effort.
- 2Focus on the technique of the Stake Pound; ensure proper posture to protect the back and leverage your legs effectively.
- 3Use the first round of rowing to gauge your endurance—avoid going too fast to preserve energy for the second round.
- 4Transition quickly between the Row and Stake Pound to minimize downtime and keep your heart rate elevated.
- 5Break up the Stake Pound into manageable efforts if fatiguing too quickly; take a breath before the next effort.
Safety Considerations
Technical Focus
Monitor the technique in the Stake Pound to avoid overextending the back.
Recommended Warm-Up
General Warm-Up:
- 500m Row - 2-3 min easy(Row at a low intensity to gradually increase heart rate.)
Mobility:
- Hip Flexor Stretch - 30 sec each side(Focus on hip flexors for the rowing.)
- Shoulder Stretch - 30 sec(Open up shoulders for better positioning.)
- Back Stretch - 30 sec(Allow back muscles to loosen for the Stake Pound.)
Activation:
2 rounds- 100m Row (Light Intensity) - 30 sec(Practice form at a faster but manageable pace.)
- 10-15 Bodyweight Squats(Engage legs and prepare for the Stake Pound.)
- 10 each side Shoulder Taps(Activate core and shoulder stability.)
Scaling Options
Intermediate
Reduce distance on the Row and adjust height for the Stake Pound.
- 1
row
Row 400m
- 2
stake pound
Stake Pound at 3/2 foot height
Scaled
Further reduce distance and height for the Stake Pound.
- 1
row
Row 300m
- 2
stake pound
Stake Pound at 2/1 foot height