For TimeMetconBenchmark20:00
Sebena
Monostructural
Weightlifting
Gymnastics
Solo
Target Effort:
RPE 8/10
Workout Details
For Time
20:00
- 1Row2.0 km1.3 miles
- 2Rest
- 3Burpee Box Jump12 reps
30/24 in box
- 4Thruster24 reps
135/95 lbs (61/43 kg)
- 5Burpee Box Jump12 reps
30/24 in box
- 6Thruster24 reps
135/95 lbs (61/43 kg)
- 7Rest
- 8Row2.0 km1.3 miles
Coaching Tips
Strategy
- 1Maintain a steady pace on the row to conserve energy for high-rep movements.
- 2Break thrusters into manageable sets if needed to maintain form.
- 3Transition quickly between movements to keep heart rate up.
Safety Considerations
Technical Focus
Monitor rowing technique to prevent back strain.
Recommended Warm-Up
General Cardio
- 3 min Row - 3 min(easy pace)
Mobility
- 30s each side Hip Flexor Stretch
- 10 Shoulder Pass-Throughs
- 10 each side Ankle Mobility Drill
Activation
2 rounds- 10 Good Morning
- 5 Inchworm
- 10 Air Squat
Scaling Options
Intermediate
Weights decreased; reps remain.
- 1
burpee box jump
Box Jump instead of Burpee Box Jump
- 2
thruster
Lighter weight for Thrusters
Weight: 115/85 lbs (52/39 kg)
Scaled
Reduced weights; body weight preferred for some movements.
- 1
burpee box jump
Step-up instead of Burpee Box Jump
- 2
thruster
Barbell or Dumbbell for Thrusters
Weight: 95/65 lbs (43/29 kg)
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