For TimeMetconBenchmark30:00
Moose
Monostructural
Gymnastics
Weightlifting
Solo
Target Effort:
RPE 9/10
Workout Details
For Time
30:00
- 1Row1 km
10 rounds
- 1Bar Facing Burpee7 reps
- 2Thruster3 reps
95/65 lbs (43/29 kg)
- 1Med Ball Run1.2 km
20/14 lbs (9/6 kg)
Coaching Tips
Strategy
- 1Focus on maintaining a steady pace on the rower for the best time.
- 2Break up the burpees mentally to avoid fatigue, keeping them consistent across rounds.
- 3Transition quickly between movements to save time.
Safety Considerations
Technical Focus
Ensure proper form on Thrusters and Burpees to avoid injury.
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
Scaling Options
Intermediate
Reduce weights and reps slightly for lighter athletes
- 1
thruster
Weight: 75/55 lbs (34/25 kg)
- 2
med ball run
Weight: 15/10 lbs (7/5 kg)
Scaled
Decrease the volume and adjustable movements, no RX weight necessary
- 1
thruster
Empty Bar (following the same movement pattern)
Weight: 45/35 lbs (20/16 kg)
- 2
med ball run
Machine Run, if needed.