For TimeMetconBenchmark25:00
Sergio
Monostructural
Gymnastics
Weightlifting
Solo
Target Effort:
RPE 8/10
Workout Details
For Time
25:00
5 rounds
- 1Power Clean7 reps
135/95 lbs (61/43 kg)
- 2Row31 calories31 cal
- 3Push-Up12 reps
- 4Sit-Up18 reps
- 5Rope Climb1 reps
Coaching Tips
Strategy
- 1Stay consistent with your pacing on the row and manage your breathing for the push-ups.
- 2Break the push-ups and sit-ups into manageable sets if needed to prevent fatigue.
Safety Considerations
Technical Focus
Ensure proper form on Power Cleans and Rope Climb
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 Good Morning
- 5 Inchworm
- 10 Air Squat
Scaling Options
Intermediate
Decrease the weight for the Power Cleans to 95/65 lbs, adjust calories on the row to 25, and reduce sit-ups to 12.
- 1
power clean
Reduce weight
Weight: 95/65 lbs (43/29 kg)
- 2
row
Reduce calorie count to 25
- 3
sit up
Reduce reps to 12
Scaled
Use bodyweight for Push-Ups and Sit-Ups. Set Power Clean at 65/45 lbs and row 20 calories.
- 1
power clean
Use lighter weights
Weight: 65/45 lbs (29/20 kg)
- 2
row
Calorie count goes down to 20
- 3
push up
Bodyweight
- 4
sit up
Bodyweight