For TimeMetconBenchmark
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3 Rounds
Monostructural
Weightlifting
Gymnastics
Solo
Workout Details
For Time
3 Rounds For Time:
550 mRow
12Deadlift
↳ 225/155 lbs (102/70 kg)
21Ring Dip
Coaching Tips
Strategy
- 1Pace the rowing to avoid burnout; aim for a steady, consistent effort.
- 2For deadlifts, maintain form with your back flat and engage the core; consider breaking up the reps if necessary.
- 3Utilize efficient transitions between movements to save time; set up equipment in a way that minimizes movement between stations.
- 4On ring dips, lower your body to just below elbow level; avoid overextending your shoulders.
- 5Consider a rhythm for ring dips, such as descending slowly and exploding up to keep the pace sustainable.
Safety Considerations
Technical Focus
Ensure proper back position during deadlifts to prevent injury.
Recommended Warm-Up
General Warm-Up:
- 550 meters Row(Light intensity, focus on technique.)
Mobility:
- 5-10 each side Shoulder Stretch - 30 sec(Loosen the shoulders for dips.)
- 5-10 each leg Hip Flexor Stretch - 30 sec(Prepare hips for deadlifts.)
- 5-10 Cat-Cow Stretch - 1 min(Warm up the spine.)
Activation:
2 rounds- 5 reps Deadlift (Light)(Use light weight to practice form.)
- 5-10 Ring Dips (Pike Push-up)(Focus on full range of motion.)
- 250 meters Row (Light)(Increase intensity slightly but not max effort.)
Scaling Options
Intermediate
Reduce weights and modify movements while maintaining challenge.
- 1
deadlift
Reduce the load for deadlifts.
Weight: 180/125 lbs (82/57 kg)
- 2
ring dip
Perform Box Dips instead of Ring Dips.
Scaled
More significant reductions in weights and easier variations of movements.
- 1
deadlift
Use a lighter barbell for deadlifts.
Weight: 135/95 lbs (61/43 kg)
- 2
ring dip
Perform Assisted Ring Dips or Ring Rows.