For TimeMetconBenchmark25:00
Stone
4 Rounds
Monostructural
Weightlifting
Solo
Workout Details
For Time
25:00
4 Rounds for Time:
400 mRow
12Weighted Alternating Lunge
25 mSled Push
25 mSled Pull
Time Cap: 25 minutes
Coaching Tips
Strategy
- 1Start with a moderate pace on the rower to conserve energy for the lunges and sled work.
- 2Keep the lunges unbroken if possible; however, break them into 2 sets of 6 reps if needed to maintain form.
- 3Transition quickly between movements, especially moving from the row to lunges, to minimize downtime.
- 4Focus on maintaining an upright torso during lunges to prevent injury; ensure knees track over toes.
- 5During sled pushes and pulls, maintain a strong core and engage your legs effectively to push/pull properly.
Safety Considerations
Technical Focus
Ensure proper lunging form to avoid knee strain.
Recommended Warm-Up
General Warm-Up:
- 2 min easy Row - 2 min(At a comfortable pace to warm up.)
Mobility:
- 10 per leg Hip Flexor Stretch(Kneeling lunge position, hold for a few seconds.)
- 10 per direction Ankle Circles(Stand on one leg and move other ankle in circles.)
- 30 seconds Passive Chest Stretch(Open arms wide and stretch against a wall.)
Activation:
2 rounds- 5-10 Bodyweight Lunges(Focus on form, perform in place.)
- 5-10 meters Light Sled Push/Pull(Use a very light load to activate legs.)
- 10-15 Band Pull-Aparts(Focus on engaging the upper back.)
Scaling Options
Intermediate
Reduce weight for the lunges by about 20%.
- 1
weighted alternating lunge
Weighted for lunges is reduced.
Weight: 40/30 lbs (18/14 kg)
- 2
sled push
Less weight for push and pull.
Weight: 50/30 lbs (23/14 kg)
Scaled
Reduce weight by about 40% and modify movements where necessary.
- 1
weighted alternating lunge
Use lighter weights for lunges.
Weight: 24/20 lbs (11/9 kg)
- 2
sled push
Very light sled or remove weight altogether.
Weight: 20/10 lbs (9/5 kg)