For TimeMetconBenchmark
I Plank, You Plank
Monostructural
Weightlifting
Gymnastics
Partner
Workout Details
For Time
For Time (with a Partner):
5000 mRow
50Front Squat
60Box Jump
Coaching Tips
Strategy
- 1Pace the row; it's a long distance—start steady to avoid burning out early.
- 2Aim to keep the front squats unbroken if possible, but strategize breaks if needed to maintain form.
- 3For box jumps, focus on landing softly to reduce the impact on joints.
- 4Transition quickly between exercises to keep the heart rate up, but ensure you’re ready before starting the next movement.
- 5Coordinate with your partner for smooth transitions—decide on who will go first for each movement.
Safety Considerations
Technical Focus
Maintain proper form to avoid lower back strain, especially during front squats.
Recommended Warm-Up
General Cardio:
- Row - 2 min easy
Mobility:
- Hip Flexor Stretch - 30 sec each side
- Ankle Mobility Drill - 30 sec each side
- Wrist Stretch - 30 sec
Activation:
2 rounds- 10 Air Squats
- 5 each leg Box Step-Ups(Use a low box for step-ups.)
- 30 sec Plank Holds
Scaling Options
Intermediate
Reduce rowing distance and front squat weight.
- 1
row
Row 3,500 meters.
- 2
front squat
Weight: 135/95 lbs (61/43 kg)
- 3
box jump
Reduce box height.
Scaled
Significantly reduce rowing distance and modify movements.
- 1
row
Row 2,500 meters.
- 2
front squat
Weight: 75/55 lbs (34/25 kg)
- 3
box jump
Box step-ups instead of jumps.