OtherMetconCardioBenchmark75:00
Richards
Monostructural
Gymnastics
Solo
Workout Details
Other
75:00
5 Rounds for Total Calories in 75 minutes:
200 mRun
5 minSkiErg
5 minRow
3 minRest
Coaching Tips
Strategy
- 1Pace the 200m run; it should be fast but sustainable, as you will still have to perform cardio work afterward.
- 2During the ski and row, maintain a steady pace; avoid starting too aggressively to preserve energy.
- 3Focus on technique during the skiing and rowing to optimize calorie burn without wasting energy.
- 4Use the rest periods effectively to recover your breathing and plan your next round.
- 5Stay hydrated and be mindful of your form, especially as fatigue sets in during the later rounds.
Safety Considerations
Technical Focus
Monitor running form to prevent joint strain.
Recommended Warm-Up
General Warm-Up:
- Jogging - 2 min
Mobility Work:
- Hip Flexor Stretch - 1 min
- Shoulder Stretch - 1 min
- Hamstring Stretch - 1 min
Activation Drills:
2 rounds- 10 per leg Dynamic Lunges
- 5 Inchworms
- 10 forward and 10 backward Arm Circles
Scaling Options
Intermediate
Reduce distance and time for SkiErg and Row.
- 1
run
200m Run
- 2
skierg
4 minute calorie SkiErg
- 3
row
4 minute calorie Row
Scaled
Further reduce distance and time for lower intensity.
- 1
run
150m Run
- 2
skierg
3 minute calorie SkiErg
- 3
row
3 minute calorie Row