For TimeMetconBenchmark60:00
Jackson
5 Rounds
Monostructural
Weightlifting
Solo
Workout Details
For Time
60:00
5 Rounds for Time:
1000 mRun
1000 mRow
30Wall Ball Shot
↳ 20/14 lbs (9/6 kg)
Coaching Tips
Strategy
- 1Maintain a steady pace on the run to prevent early fatigue.
- 2Transition smoothly between the run and row; aim to keep the row and wall balls as unbroken as possible.
- 3Use a proper squat and throw technique for wall ball shots to avoid shoulder strain.
- 4Break wall balls into sets if necessary, but limit rests to 5-10 seconds for efficiency.
- 5Focus on breathing to manage heart rate during the row.
Safety Considerations
Technical Focus
Ensure proper running form to prevent injuries; keep core tight during wall ball shots.
Recommended Warm-Up
General Warm-Up:
- 3 min easy Rowing - 3 min
Mobility Work:
- 30 sec each side Hip Flexor Stretch - 30 sec(Stretch to improve running stride.)
- 30 sec each side Shoulder Stretch - 30 sec(Open shoulders for wall balls.)
- 10 Ankle Mobility Drill - 30 sec(Enhance overall mobility for squats.)
Activation Drills:
2 rounds- 10 Air Squats(Warm-up squat mechanics.)
- 15 Jumping Jacks(Elevate heart rate.)
- 500m Light Rowing(Prepare for rowing effort.)
Scaling Options
Intermediate
Reduce weight and distance for wall balls and rows.
- 1
wall ball shot
Reduce wall ball weight and maintain standard reps.
Weight: 15/10 lbs (6.8/4.5 kg)
- 2
row
Row 800 meters instead of 1000.
- 3
run
Run 800 meters instead of 1000.
Scaled
Further reduce weights and distances for a more manageable workload.
- 1
wall ball shot
Reduce wall ball weight to make completion easier.
Weight: 10/8 lbs (4.5/3.6 kg)
- 2
row
Row 500 meters instead of 1000.
- 3
run
Run 500 meters instead of 1000.