For TimeMetconBenchmark
The Hopper
Monostructural
Gymnastics
Weightlifting
Solo
Workout Details
For Time
For Time:
1000 mRow
Then, 5 Rounds of:
25Pull-Up
7Push Jerk
↳ 135/85 lbs (61/39 kg)
Coaching Tips
Strategy
- 1For the row, maintain a steady pace to avoid burnout early in the WOD. Aim for a consistent stroke rate.
- 2Break the Pull-Ups into manageable sets if needed (e.g., sets of 10 or 5) to prevent fatigue.
- 3Focus on technique during Push Jerks; keep your core engaged and use your legs to drive the bar overhead.
- 4Consider micro-resting in between sets of Pull-Ups to maintain contact and avoid failure.
- 5Transition swiftly between the row, Pull-Ups, and Push Jerks to keep the heart rate elevated.
Safety Considerations
Technical Focus
Ensure proper form on Pull-Ups to prevent shoulder strain.
Recommended Warm-Up
General Warm-Up:
- Easy Row - 2 min easy
Mobility Work:
- 5 each side Shoulder Stretch
- 5 each side Hip Flexor Stretch
- 5 each side Wrist Flexor Stretch
Activation Sets:
2 rounds- 5-10 Jumping Pull-Ups
- 5 Push Jerks with Empty Barbell(Focus on form and explosive movement.)
Scaling Options
Intermediate
Reduce weight for Push Jerks and modify Pull-Ups.
- 1
pull up
Banded Pull-Ups
- 2
push jerk
Weight: 110/70 lbs (50/32 kg)
Scaled
Further modify weight and substitute Pull-Ups.
- 1
pull up
Ring Rows
- 2
push jerk
Weight: 80/50 lbs (36/23 kg)