For TimeMetconGymnasticsWeightliftingBenchmark30:00
Martin Bell
Monostructural
Weightlifting
Gymnastics
Partner
Target Effort:
RPE 9/10
Workout Details
For Time
30:00
- 1Row2 km1.3 miles
- 2Deadlift100 reps
Bodyweight
- 3Thruster50 reps
94/66 lbs (43/30 kg)
- 4Row1 km
- 5Hand-Release Push-Up100 reps
- 6Pull-Up50 reps
- 7Row500 m
- 8Sit-Up100 reps
- 9Wall Ball100 reps
20/14 lbs (9/6 kg)
Note: Partition the deadlifts, push-ups, pull-ups, and sit-ups as needed.
Coaching Tips
Strategy
- 1Focus on form with deadlifts to prevent injury.
- 2Break up reps for higher-volume movements like pull-ups and sit-ups.
- 3Maintain a consistent pace on the rower for long distances.
Safety Considerations
Standard safety precautions apply. Focus on maintaining proper form throughout the workout.
Recommended Warm-Up
General Cardio
- 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
Modify weights to be lighter than RX while maintaining bodyweight movements.
- 1
deadlift
Reduced weight or Dumbbell Deadlifts
- 2
thruster
Lightweight Thrusters
Weight: 75/55 lbs (34/25 kg)
- 3
wall ball
Weighted Wall Ball or Med Ball Throws
Weight: 14/10 lbs (6/4 kg)
Scaled
Bodyweight movements and further reduced weights for Thrusters and Wall Balls.
- 1
deadlift
Bodyweight Deadlifts or Substitute with Dumbbell Deadlifts
- 2
thruster
Bar Only Thrusters
Weight: 45/35 lbs (20/16 kg)
- 3
wall ball
Light Med Ball
Weight: 10/8 lbs (4/4 kg)