Hamilton
The Heroes
Workout description
3 Rounds for Time: - 1000 meters Row - 50 Push-Ups - 1000 meters Run - 50 Pull-ups
Warmup:
10
min
Equipment:
Pull-Up Bar, Row Erg
Cooldown:
5
min
Modality:
Endurance, Gymnastics
Coaching notes
Begin with a 1000-meter row, focusing on powerful strokes and maintaining good form to maximize your efficiency. After the row, complete 50 push-ups, ensuring your body stays in a straight line and your core is engaged throughout. Transition into a 1000-meter run to elevate your heart rate, followed by 50 pull-ups, emphasizing full range of motion to build upper body strength.
Hamilton
The Heroes
Workout description
3 Rounds for Time: - 1000 meters Row - 50 Push-Ups - 1000 meters Run - 50 Pull-ups
Warmup:
10
min
Equipment:
Pull-Up Bar, Row Erg
Cooldown:
5
min
Modality:
Endurance, Gymnastics
Coaching notes
Begin with a 1000-meter row, focusing on powerful strokes and maintaining good form to maximize your efficiency. After the row, complete 50 push-ups, ensuring your body stays in a straight line and your core is engaged throughout. Transition into a 1000-meter run to elevate your heart rate, followed by 50 pull-ups, emphasizing full range of motion to build upper body strength.