For TimeMetconBenchmark20:00
Small
Monostructural
Gymnastics
Solo
Target Effort:
RPE 8/10
Workout Details
For Time
20:00
3 rounds
- 1Row1 km
- 2Burpee50 reps
- 3Box Jump50 reps
Box height: 24/20 in
- 4Run800 m
Coaching Tips
Strategy
- 1Pace yourself on the burpees to avoid burning out before the run.
- 2Maintain a steady pace on the row and run to keep your heart rate manageable.
Safety Considerations
Standard safety precautions apply. Focus on maintaining proper form throughout the workout.
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
Reduce distance and reps slightly.
- 1
row
- 2
burpee
Perform on a platform to reduce impact.
- 3
box jump
Use step-ups instead of jumps.
- 4
run
Distance reduced to 600 meters.
Scaled
Reduce load and reps significantly.
- 1
row
Row for 600 meters.
- 2
burpee
Perform on a platform or raise hands to reduce difficulty.
- 3
box jump
Use a lower box height (20/16 in).
- 4
run
Distance reduced to 400 meters.