For TimeMetconBenchmark30:00
Hamilton
Monostructural
Gymnastics
Weightlifting
Solo
Target Effort:
RPE 8/10
Workout Details
For Time
30:00
3 rounds
- 1Row1 km
- 2Push-Up50 reps
- 3Run1 km
- 4Pull-Up50 reps
Coaching Tips
Strategy
- 1Pace the Row to avoid burnout on the Run.
- 2Break up Push-Ups if needed to maintain form.
- 3Use a steady pace on the Run to recover for Pull-Ups.
Safety Considerations
Technical Focus
Monitor form on Pull-Ups to prevent swinging.
Recommended Warm-Up
General Cardio
- Row - 3 min(easy pace)
Mobility
- 10 Shoulder Pass-Throughs
- 30s each side Hip Flexor Stretch
- 10 each direction Wrist Circles
Activation
2 rounds- 5 Push-Up
- 10 Air Squat
- 5 Inchworm
Scaling Options
Intermediate
Reduce mileage on Row and Runs to 750m each.
- 1
row
750 meter Row
- 2
run
750 meter Run
- 3
push up
Knee Push-Ups
- 4
pull up
Banded Pull-Ups
Scaled
Reduce mileage on Row and Runs to 500m each and use assisted movements where applicable.
- 1
row
500 meter Row
- 2
run
500 meter Run
- 3
push up
Incline Push-Ups
- 4
pull up
Jumping Pull-Ups