AMRAPMetconBenchmark26:00
Bullfrog 811GS
Gymnastics
Weightlifting
Solo
Workout Details
AMRAP
26:00
AMRAP in 26 minutes:
10Box Jump
5Deadlift
↳ 225/155 lbs (102/70 kg)
16Ball Slam
↳ 40/30 lbs (18/14 kg)
Cash Out:
811m Farmer's Carry (2 x 117/77 lbs)
Coaching Tips
Strategy
- 1Maintain a steady pace during the first rounds to prevent fatigue in the later minutes of the WOD.
- 2Break the deadlifts into smaller sets (e.g., 3-2) if they feel heavy to maintain form.
- 3Try to keep box jumps unbroken or limit breaks to 2-3 seconds between jumps.
- 4Use a strong core and proper form to maximize efficiency in ball slams and avoid back strain.
- 5When performing the farmer's carry, engage your core and keep a straight posture to help manage the weight.
Safety Considerations
Technical Focus
Ensure proper landing technique on box jumps to avoid knee injuries.
Recommended Warm-Up
General Warm-Up:
- 2 min easy Rowing Erg - 2 min
Mobility Drills:
- 10 each side Hip Flexor Stretch(Hold each stretch for 15-30 seconds.)
- 10-12 Shoulder Dislocates(Use a band or PVC pipe.)
- 10 each side Ankle Mobility Drills
Activation Set:
2 rounds- 5 Box Jump (low height)
- 5-10 Deadlift (light weight)(Use around 40-50% of workout weight.)
- 10 Medicine Ball Slam (light)
Scaling Options
Intermediate
Reduce weights by ~20% and consider lower height on box jumps.
- 1
box jump
Reduce to 20/16 in.
- 2
deadlift
Weight: 180/125 lbs (82/57 kg)
- 3
ball slam
Weight: 32/24 lbs (14/11 kg)
- 4
farmers carry
Use lighter weights.
Weight: 94/62 lbs (43/28 kg)
Scaled
Reduce weights by ~40% and modify movements where necessary.
- 1
box jump
Box Step-ups.
- 2
deadlift
Weight: 135/95 lbs (61/43 kg)
- 3
ball slam
Weight: 24/16 lbs (11/7 kg)
- 4
farmers carry
Use lighter weights.
Weight: 70/45 lbs (32/20 kg)