AMRAPMetconBenchmark20:00
Buriak
Weightlifting
Gymnastics
Monostructural
Solo
Workout Details
AMRAP
20:00
AMRAP in 20 minutes of:
5Squat Clean
↳ 155/135 lbs (70/61 kg)
10Burpee Over the Bar
15Pull-Up
200 mRun
Coaching Tips
Strategy
- 1Maintain good posture and keep your elbows high during the Squat Cleans.
- 2Break the Burpees into smaller sets if needed (e.g., 5-5), focus on consistent pacing.
- 3For Pull-Ups, consider using a band if you can't complete all reps unbroken, and initiate with your shoulders engaged.
- 4Use a steady yet quick run pace to recover while maintaining heart rate, and allow for breath control on the run.
Safety Considerations
Technical Focus
Ensure proper form on Squat Cleans to prevent back injury.
Recommended Warm-Up
General Warm-Up:
- 500m Row - 2-3 min(Use a moderate effort.)
Dynamic Mobility:
- 5 each side Hip Flexor Stretch - 30 sec
- 10 Shoulder Dislocates - 30 sec(Use a light band or PVC.)
- 10 each leg Leg Swings - 30 sec
Movement Prep:
2 rounds- 5 Squat Clean (empty bar)(Focus on form.)
- 5 Burpees(Ensure full extension at the top.)
- 5 Pull-Up (jumping or banded)(Focus on control and form.)
Scaling Options
Intermediate
Reduce weight for Squat Cleans and limit Pull-Ups to 10 reps
- 1
squat clean
Weight: 125/95 lbs (57/43 kg)
- 2
pull up
Reduce to 10 Pull-Ups.
Scaled
Further reduce weight for Squat Cleans and modify Pull-Ups
- 1
squat clean
Weight: 95/65 lbs (43/29 kg)
- 2
pull up
Use banded pulls or Ring Rows.
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