For TimeMetconBenchmark25:00
Simmons
Monostructural
Weightlifting
Gymnastics
Solo
Workout Details
For Time
25:00
For Time:
800 mRow
35Back Squat
35Push-Up
35Deadlift
800 mRow
Time Cap: 25 minutes
Coaching Tips
Strategy
- 1Pace the rowing segments to avoid fatigue early in the workout.
- 2Aim to complete Back Squats and Deadlifts in larger, unbroken sets if possible; consider 10-15 reps at a time for efficiency.
- 3Use micro-rests during Push-Ups to maintain a steady pace without sacrificing form.
- 4Transition smoothly between movements to save time; practice quick changes between the rower and the squat area.
- 5For the second row, focus on maintaining an even effort rather than sprinting, as you will be fatigued.
Safety Considerations
Technical Focus
Maintain a neutral spine during squats and deadlifts to prevent injury.
Recommended Warm-Up
General Warm-Up:
- 3 min easy Row - 3 min(Focus on a steady pace to warm up the legs and back.)
Mobility:
- 30 sec each side Hip Flexor Stretch - 30 sec(Loosen up the hips.)
- 30 sec each side Shoulder Stretch - 30 sec(Open the shoulders for Push-Ups.)
- 5-10 Spider-Man Stretch - reps(Dynamic stretch to open up the hips and improve thoracic mobility.)
Activation:
2 rounds- 10 Air Squat(Focus on depth and form.)
- 5-10 Push-Up(Work on positioning and form.)
- 5-10 Deadlift (lightweight barbell or kettlebell)(Warm up the posterior chain.)
Scaling Options
Intermediate
Reduce the load on Back Squats and Deadlifts by about 20%.
- 1
back squat
Reduce weight by approximately 20%.
Weight: 135/95 lbs (61/43 kg)
- 2
deadlift
Reduce weight by approximately 20%.
Weight: 155/105 lbs (70/48 kg)
Scaled
Reduce the load further and modify movements where necessary.
- 1
back squat
Use lighter weight or body weight.
Weight: 95/65 lbs (43/29 kg)
- 2
deadlift
Use lighter weight or modify with a kettlebell.
Weight: 115/75 lbs (52/34 kg)
- 3
push up
Knee Push-Ups or Elevated Push-Ups.