OtherMetconBenchmark12:00
Swole-Tel
Weightlifting
Gymnastics
Solo
Workout Details
Other
12:00
Four Parts in 12 minutes:
0:00-3:00
15Dumbbell Row
↳ 30/30 lbs (14/14 kg)
10Push-Up
3:00-6:00
10Dumbbell Row
↳ 40/40 lbs (18/18 kg)
10Push-Up
6:00-9:00
5Dumbbell Row
↳ 45/45 lbs (20/20 kg)
10Push-Up
AMRAP 3 Minutes:
Dumbbell Row
↳ 30/30 lbs (14/14 kg)
Coaching Tips
Strategy
- 1Pace the first 3 minutes to manage energy throughout the 12 minutes; don't go all out.
- 2Consider breaking the Dumbbell Rows into sets of 5 for any heavier weights, especially when fatigue sets in.
- 3Keep Push-Ups unbroken if possible to maintain rhythm, but take small micro-rests if needed after 5-7 reps.
- 4Stay mindful of your form on Push-Ups; drop to knees if needed to keep good technique, especially towards the end of the workout.
- 5In the final 3 minutes AMRAP, aim for consistent movement rather than speed; quality over quantity.
Safety Considerations
Technical Focus
Maintain a neutral spine during rows to avoid lower back strain.
Recommended Warm-Up
General Warm-Up:
- 2-3 min Rowing or Assault Bike - 2 min(Easy pace to warm up.)
Mobility Work:
- Hold 30 sec each side Shoulder Stretch
- 10 Cat-Cow Stretch
- Hold 30 sec Standing Forward Bend
Activation Movements:
2 rounds- 5 Dumbbell Rows (Light Weight)(Focus on form.)
- 5-10 Knee Push-Ups(Great for warming up the chest and triceps.)
Scaling Options
Intermediate
Reduce weights and intensity, focusing on form and control.
- 1
dumbbell row
Use lighter dumbbells for rows.
Weight: 24/24 lbs (10.9/10.9 kg)
- 2
push up
Knee Push-Ups instead of full Push-Ups.
Scaled
Further reduce weights and modify movements if necessary.
- 1
dumbbell row
Use lighter dumbbells for rows.
Weight: 18/18 lbs (8.2/8.2 kg)
- 2
push up
Wall Push-Ups.