For TimeMetconBenchmark55:00
Lennon
5 Rounds, 4 Rounds
Monostructural
Gymnastics
Solo
Workout Details
For Time
55:00
For Time
5 Rounds of:
1000 mRun
25Push-Up
Rest 5 minutes
4 Rounds of:
500 mRow
Rest 1 minute
Time Cap: 55 minutes
Coaching Tips
Strategy
- 1Start the run at a controlled pace to conserve energy for the push-ups.
- 2For push-ups, consider breaking them into smaller sets (e.g., 10-10-5) to maintain proper form and avoid fatigue.
- 3Use the rest periods strategically; breathe and recover, especially after the first part of the workout before starting the rowing.
- 4Keep a steady pace on the rower, aiming for a consistent stroke rate, rather than sprinting the entire distance.
- 5During the rows, focus on pulling from the back and engaging the core to maximize efficiency.
Safety Considerations
Technical Focus
Monitor for running form and push-up depth.
Recommended Warm-Up
General Warm-Up:
- 2 min easy Run - 2 min(Warm-up at a comfortable pace.)
Mobility Work:
- Shoulder Stretch - 30 sec each side(Focus on loosening up the shoulders.)
- Hip Flexor Stretch - 30 sec each side(Open up the hips for running.)
- Wrist Stretch - 30 sec(Prepare wrists for push-ups.)
Activation Set: 2 Rounds of:
2 rounds- 10 Air Squat
- 5 Push-Up(Practice form and engage upper body.)
- 10 Jumping Jacks(Increase heart rate and warm up whole body.)
Scaling Options
Intermediate
Reduce running distance and rowing distance; push-ups can be modified.
- 1
run
800 meter Run
- 2
push up
15 Push-Ups
- 3
row
350 meter Row
Scaled
Further reduce running and rowing distances; push-ups can be done on knees.
- 1
run
400 meter Run
- 2
push up
Knee Push-Ups, 15 reps
- 3
row
250 meter Row