For TimeMetconBenchmark
San Fran Crippler
Weightlifting
Monostructural
Solo
Workout Details
For Time
For Time:
30Back Squat
Use bodyweight for the back squat load.
1000 mRow
Coaching Tips
Strategy
- 1Maintain an even pace during the Row to avoid burning out early; control your breathing throughout.
- 2For Back Squats, focus on maintaining an upright torso and engage your core for stability.
- 3Consider breaking the Back Squats into smaller sets if needed (e.g., 10-10-10) to avoid fatigue.
- 4Ensure a smooth transition between exercises, moving quickly to the rower after squats to maintain momentum.
- 5Stay relaxed but active during the rowing phase, use long, powerful strokes to maximize efficiency.
Safety Considerations
Technical Focus
Knees caving in during the squat; ensure alignment over toes.
Recommended Warm-Up
General Warm-Up:
- 500m Row - 2-3 min(Moderate pace to warm up.)
Mobility:
- 5-10 Bodyweight Squat - 30 sec(Focus on depth and form.)
- 5 per side Hip Flexor Stretch - 30 sec(Hold each side for 30 seconds.)
- 5 per side Torso Twists - 30 sec(Gently warm up the back and torso.)
Activation:
2 rounds- 10 Back Squat - 30 sec(Use bodyweight to prepare.)
- 250m Row - 1 min(Increase effort slightly compared to the warm-up.)
Scaling Options
Intermediate
Reduce reps and intensity
- 1
back squat
Bodyweight Squats (20 reps)
- 2
row
Row 800m
Scaled
Further reduction for easier access
- 1
back squat
Bodyweight Squats (15 reps)
- 2
row
Row 600m