For TimeMetconBenchmark
The 50s
Monostructural
Gymnastics
Solo
Workout Details
For Time
Buy-In:
1000 mRow
For Time:
50Burpee
50Air Squat
50Hollow Rock
50Push-Up
Coaching Tips
Strategy
- 1Pace yourself during the row; focus on maintaining a steady stroke rather than sprinting and tiring out early.
- 2For burpees, try to break them into manageable sets (e.g., 10s or 5s) to avoid fatigue.
- 3Transition quickly between movements but allow your body to recover briefly as needed.
- 4Focus on technique with air squats and push-ups to maximize efficiency; keep your core engaged.
- 5Hollow rocks can be taxing; break them into smaller sets if needed to maintain proper form.
Safety Considerations
Technical Focus
Ensure proper form in all movements to prevent injury, particularly with burpees and push-ups.
Recommended Warm-Up
General Warm-Up: Rowing
- Row - 3 min easy
Mobility Drills:
- Hip Flexor Stretch - 30 sec each side
- 10-12 Shoulder Dislocates
- 10 Cat-Cow Stretch
Activation Mini-WOD:
2 rounds- 10 10 Push-Ups
- 10 10 Air Squats
- 10 10 Hollow Rocks
Scaling Options
Intermediate
Reduce reps and intensity.
- 1
row
750m Row
- 2
burpee
40 Burpees
- 3
air squat
40 Air Squats
- 4
hollow rock
40 Hollow Rocks
- 5
push up
40 Push-Ups
Scaled
Further reduce reps for beginners.
- 1
row
500m Row
- 2
burpee
30 Burpees
- 3
air squat
30 Air Squats
- 4
hollow rock
30 Hollow Rocks
- 5
push up
30 Push-Ups