For TimeMetconBenchmark30:00
Sgt. Michael Smith
Monostructural
Weightlifting
Gymnastics
Solo
Target Effort:
RPE 8/10
Workout Details
For Time
30:00
- 1Row2.0 km1.2 miles
10 rounds
- 1Wall Ball8 reps
20/14 lbs (9/6 kg)
- 2Double-Under27 reps
- 3Push-Up7 reps
- 4Pull-Up7 reps
- 1Run2.0 km1.3 miles
Coaching Tips
Strategy
- 1Focus on maintaining a steady pace on the rower.
- 2Break up Wall Ball reps as needed to maintain form.
- 3Keep your double-unders consistent to avoid trip-ups that slow you down.
- 4Manage your breathing and rest strategically to stay efficient during rounds.
Safety Considerations
Technical Focus
Maintain proper form on Push-Ups and Pull-Ups to avoid shoulder strain.
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