For TimeMetconBenchmark20:00
Jerry
Monostructural
Monostructural
Solo
Target Effort:
RPE 8/10
Workout Details
For Time
20:00
- 1Run1.6 km1.0 miles
- 2Row2 km1.3 miles
- 3Run1.6 km1.0 miles
Coaching Tips
Strategy
- 1Maintain a steady pace on the runs to ensure you have enough energy for the rowing segment.
- 2Focus on your technique during the row to maximize efficiency and minimize fatigue.
- 3Stay hydrated and consider pacing strategies for longer distances.
Safety Considerations
Standard safety precautions apply. Focus on maintaining proper form throughout the workout.
Recommended Warm-Up
General Cardio
- 3 min Row - 3 min(easy pace)
Mobility
- 30s each side Hip Flexor Stretch
- 10 Shoulder Pass-Throughs
- 10 each direction Wrist Circles
Activation
2 rounds- 10 Good Morning
- 5 Inchworm
- 10 Air Squat
Scaling Options
Intermediate
Reduce run distance to 800m (half mile) and row to 1000m.
- 1
run
800m Run
- 2
row
1000m Row
Scaled
Further reduce distances to 400m for runs and 500m for row.
- 1
run
400m Run
- 2
row
500m Row