For TimeMetconBenchmark30:00
McCartney
Monostructural
Weightlifting
Gymnastics
Team of 3
Target Effort:
RPE 9/10
Workout Details
For Time
30:00
- 1Row2 km1.3 miles
- 2Dumbbell Thruster14 reps
100/70 lbs (45/32 kg)
(2 x 50/35 lb)
- 3Kettlebell Swing34 reps
70/53 lbs (32/24 kg)
- 4Double-Under484 reps
- 5Burpee108 reps
- 6Row2 km1.3 miles
- 7Deadlift18 reps
225/155 lbs (102/70 kg)
Coaching Tips
Strategy
- 1Break up the Double-Unders into smaller sets to maintain form.
- 2Pace the Rowing to avoid early fatigue.
- 3Utilize a push-press motion for the Dumbbell Thrusters if fatigue sets in.
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 Air Squat
- 5 Inchworm
- 5 empty Dumbbell Thruster(light weight)
Scaling Options
Intermediate
Reduced weights for Dumbbell Thrusters and Deadlifts
- 1
dumbbell
Reduce weight
Weight: 75/50 lbs (34/23 kg)
- 2
deadlift
Reduce weight
Weight: 185/125 lbs (84/57 kg)
Scaled
Consider bodyweight options for Thrusters and Deadlifts
- 1
dumbbell
Reduce weight
Weight: 50/30 lbs (23/14 kg)
- 2
deadlift
Reduce weight
Weight: 135/95 lbs (61/43 kg)