For TimeMetconBenchmark50:00
Vandross
Monostructural
Gymnastics
Weightlifting
Solo
Workout Details
For Time
50:00
For Time:
6 Rounds of:
15 calSkiErg
15Burpee
Rest 5 minutes
Directly into, 3 Rounds of:
30Wall Ball Shot
↳ 20/14 lbs (9/6 kg)
500 mRow
Time Cap: 50 minutes
Coaching Tips
Strategy
- 1Maintain a steady pace on the SkiErg to avoid early fatigue; keep effort consistent throughout the rounds.
- 2Focus on quick transitions between movements to maximize efficiency; set up equipment beforehand if possible.
- 3For Burpees, utilize a step-back approach if jumping is too taxing; aim for quick resets for each rep.
- 4On Wall Ball Shots, ensure you are using leg drive to assist the throw; avoid overextending the arms.
- 5Breathe consistently during the Row; this is a longer distance, so manage your breath to avoid getting winded too quickly.
- 6Consider breaking Wall Ball Shots into smaller sets if needed, such as 15-15. This allows for brief rests without losing too much momentum.
Safety Considerations
Technical Focus
Maintain core stability during the Row and Wall Ball Shots to prevent lower back strain.
Recommended Warm-Up
General Warm-Up:
- 2 min easy Ski Erg - 2 min
Mobility Drills:
- 5-8 reps each side Thoracic Spine Stretch - 2 min
- 5-8 reps each side Hip Flexor Stretch - 2 min
- 5-10 reps Shoulder Dislocates - 2 min
Activation Set:
2 rounds- 10-15 Wall Ball Shot (light weight) - 30 sec(Use a lighter wall ball to warm up the movement.)
- 5-10 Burpee - 30 sec
- 250m Row (easy pace) - 30 sec(Light pace to warm up for the rowing.)
Scaling Options
Intermediate
Reduce the weights and repetitions for wall balls, and scale back distances on the row.
- 1
wall ball shot
Reduce weight to 15 lbs male and 10 lbs female.
Weight: 15/10 lbs (6.8/4.5 kg)
- 2
row
Row 250m instead of 500m.
Scaled
Reduce the weights, repetitions, and scale body movements where necessary.
- 1
wall ball shot
Use 10 lbs for males and 6 lbs for females.
Weight: 10/6 lbs (4.5/2.7 kg)
- 2
burpee
Perform step-back burpees instead of jumping.
- 3
row
Row 250m instead of 500m.