For TimeMetconBenchmark
Marconi
Monostructural
Gymnastics
Weightlifting
Partner
Workout Details
For Time
For Time (with a Partner):
2.4 kmRow
↳ 1.5 miles
Then, 20 Rounds of:
11Toes-to-Bar
20Air Squat
16Kettlebell Swing
↳ 53/35 lbs (24/16 kg)
Original WOD
For Time (with a Partner): 2,382 meter Row Then, 20 Rounds of: 11 Toes-to-Bars 20 Air Squats 16 Kettlebell Swings (53/35 lbs)
Coaching Tips
Strategy
- 1Pace the Row to maintain energy for the high-rep rounds; aim for a steady and consistent effort.
- 2Break up challenging sets (like Toes-to-Bar) into smaller sets to manage fatigue and form. Common breakdowns could be 5s or 6s depending on ability.
- 3During the Air Squats, focus on depth and maintain an upright torso to prevent knee issues.
- 4For Kettlebell Swings, utilize a powerful hip drive to minimize strain on the arms and shoulders; aim for a strong lockout at the top.
Safety Considerations
Technical Focus
Ensure proper form on the Kettlebell Swing to avoid lower back strain.
Recommended Warm-Up
General Warm-Up:
- 2 min easy Row
Mobility:
- Hip Flexor Stretch - 30 sec each side
- Shoulder Dislocates with Band - 1 min
- Hamstring Stretch - 30 sec each side
Activation:
2 rounds- 10 Kettlebell Deadlift
- 5 Toes-to-Bar Hang - 10 sec hold(Focus on grip strength and engage the lats.)
- 10 Air Squat
Scaling Options
Intermediate
Reduce weight and reps as necessary for fatigue management.
- 1
kettlebell swing
Weight: 43/26 lbs (19/12 kg)
- 2
toes to bar
Knees to Chest
- 3
air squat
Goblet Squat
Scaled
Further reduce weight and allow for modified movements.
- 1
kettlebell swing
Weight: 35/20 lbs (16/9 kg)
- 2
toes to bar
Banded Knee Raises
- 3
air squat
Box Squats